7 pax joined YHC at da Vinci on a very soupy July morning. After getting a half-hour warm-up at Stonehenge #doubledown, YHC was ready to make sure these men left their mark on one of SOB-land’s best AOs. At 7:00, the Weinke was bulging out of the pocket and we were off.
El Thang
Mosey about 8 feet for COP next to the fountains between Brixx and Bravo. SSH x 20, IW x 20, LSS x 20. We saved the merkins for….
Ascending curb crawl – 1 derkin on the fountain next to Brixx. Bear crawl to the adjacent fountain next to Bravo for 2 derkins. Bear crawl back to Brixx fountain for 3…. up to 10 derkins. I don’t know if Frehley’s had ever done this before, but the look on his face when I described it was priceless. #Crowdpleaser #1.
Shake out the arms with a little mosey toward the building with the stairs. Pax were given a choice: 7’s or the Beast. Being the great leader that he is, Strawberry emphatically yelled “both!” I didn’t think we’d get both in due to time constraints (I had other fun planned), but sure, we’ll give it a try. Run up the stairs of the building – 1 squat. Run across the upper level, past my wife’s favorite yoga studio, and down the stairs at the other end – 6 burpees. Run around the building and repeat until you hit 6 squats and 1 burpee. A little Mary while we wait for the six.
Mosey out to Blakeney Heath. Right on Blakeney Heath, right on Knightsdale, left on Mitchell Glen, left on Scottish Kilt Ct., and through the walkway to the best rockpile in all of south Charlotte. Pick a lifting rock. Kid Rock was instructed to pick the largest one anyone could find (gotta slow him down somehow and give him a challenge).
Round 1 – Jack Webb with 1 merkin and 4 rock presses. Laddered up to 4/16 and back down. Had to get this in. #Qfavorite
Round 2 – 15 squats with the rock. Carry the rock up the slight hill to the dock area with benches – 10 step-ups with each leg, with the rock pressed above your head. #Crowdpleaser #2. Carry rock back and do 15 more squats. Lots of groans and mumblechatter when this was instructed.
Round 3 – 15 curls, drop rock, run to dock and do 10 derkins. Run back to rock for 15 more curls.
Round 4 – 15 overhead presses, drop rock and run to dock for 10 step-ups each leg. Run back for 15 more presses.
Mosey back to Blakeney for the grand finale: the Mini Murph. #Crowdpleaser #3. Deafening groans when this was announced. 50 dips, 100 merkins, and 200 squats OYO, in any order you want.
Pax killed it, leaving about 9 minutes of Mary. Too much time, especially after 200 squats, so we mixed some plank in, as well. Ended up doing (I think) H2H, Flutter, Freddy, Protractor, Rosalita, and maybe some other stuff. The clock hit 7:59:40 and YHC couldn’t take it any more. Done. Smoked. YHC with the takeout since, as I was told, I was already in the middle.
El Skin del Mole
Thanks to Tuck and Mic Check for handing over the keys of this kick-ass AO. If you haven’t posted here yet, you’re missing out. So much to do. When I discovered the rock pile during some Friday morning recon, it was if a light shone down upon it from the heavens. Best one in south Charlotte, period. I felt like Tolkien and Mario every time they’re able to convince a bunch of half-naked dudes to join them in their hot tub.
T-Claps to 777’s and Cheddar for doubling down with YHC. I know we all earned whatever fun we had for the rest of the weekend.
Bevo – awesome to meet you. Hope to see you again soon in the gloom. Don’t hate me after September 4th.
Kid Rock – great to see you in the gloom. It’s been awhile. Congrats on smashing your July goal and good luck in the Spartan on 8/6.
T-Claps to Strawberry for the pre-run in on a bum foot. You’ve always supported YHC and I can’t tell you how much I appreciate it. #ISI. Just know I try to pay that forward to other pax.
Goodyear – keep coming out, brother. We don’t see you enough.
Frehley’s – #respect says it all. You’re an inspiration to all of us. Thank you, as well, for all of your support.
An honor to lead you men. Go make the world a better place.
Its almost here.
What – End of Summer (or close) Pool Party
Where: Candlewyck Pool (Candlewyck Pool & Clubhouse – 7151 Candlewyck Drive, Charlotte NC 28226
When: Aug 20th – 4 to 7 pm.
There will be swimming – of course, volley ball, corn hole tourney with Pax and their M’s as teams, and some roasted pig by our very own Van Pelt.
Cost will be $10 plus fee per family
Also, if you could bring a side or dessert to share.
Also, BYOB and no glass.
Please go to the link below and sign up and pay.
If there are any questions, please follow up with YHC – bdbriggs@gmail.com
Also, we will provide plates, cups, utensils, and buns.
Please make sure to sign up so we can plan for food.
Thanks
17 of the finest men in South Charlotte joined YHC for an unthemed workout that involved some hills, burpees, core work, plyo, and squat progressions. As usual, YHC’s cadence and other commands were breathy and broken; marvel the large group at the Maul was able to figure out what was going on. Here’s how it went down:
NOTE: “burpo” is a low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. Sound off below if there is another F3 name for the thing.
Good mix of speedsters and muscled work horses out at the Maul this morning. We only covered about 1.7 miles, but they were quality miles of hills and post-squat moseying. The air was thick and hot; most of us were sweating before the warm-up started. Good efforts by all on the hills, sorry for the ridiculous looking supermans in front of the loading docks. Pretty sure one of the good ole boys on the docks said, “Wut de hail? Hair thay come aginn!”; at least it wasn’t monkey humpers facing Rea Rd. Fahvra and Teddy seemed to be the leaders in the clubhouse on the Hill work, well done dudes. Solid work from all 3 groups during the Wall work by Chipotle (the place not the dude, though Chippy seemed to have renewed vigor while staring at his name on the wall across from him #dadjoke). Too many quality individual efforts from everyone to remember, but a fist bump for Loogie; way to post and give it your all when most would stay home on injured reserve. Well done. Thanks all for putting up with some awkward counting on the squat progressions. Frehley’s, glad your hip didn’t explode on the squats as you feared; perhaps a daily regimen of Monkey Humpers in the front driveway could help loosen that up. (and loosen things up with the neighbors)
Welcome new guy, Mark Campbell, Bisque (EHed by brother, “Chowder”). Solid work today, go tell your bro in MECA that you crushed your first workout and will be back again. I expect a co-authored, “Chicken Soup for the PAX Soul” literary work by EOY.
Squid and Mic Check, thanks for tag teaming the closing prayer. Loogie, hope all goes well at the doc.
Argonaut Out.
A large crew of 27 gathered with approximately 6 weeks left until the BRR. It was a little humid out but nothing compared to Monday. YHC did his best to recite all elements of a proper disclosure and off we went. Well, not really. More like 20 feet over to the adjacent parking lot for a quick warm up. At this time, the usual chatter began. “What?? This is a running workout”. The first (and only) exercise was called and after whopping 5 merkins we recovered and YHC gave the instructions for the day. The real purpose of the warm-up was to give time for any stragglers to catch up.
The Thang:
Run to Five Knolls (1.5 miles). Run Hill repeats (.6 mile circuit) as many times in 30 minutes. Meet up at 0600 and run back to SCMS. Total distance ranging from 5.5 to 7 miles.
Moleskin:
The goal was to run 3.1 miles (5K) of hills on Five Knolls (5K). YHC was rather proud of his 5k on 5k tagline. In preparation of the BRR the workout was designed for constant running without stops. Strong crew today! Frazier lapped YHC and just about everyone else within a couple of circuits. YHC met face to face with a deer and a fox while marking the course with sidewalk chalk. Note to self… Five Knolls has a porta-jon. That sure would have come in handy on Monday. Thank you PH and TL for the opportunity to lead.
We had 45 min. to get everything done.
Started w/ some karaoke & bear crawls, followed by backwards running and crab walk’n, followed by some shuffle step’n and lunges.
Run to rock quarry for Rocky Russian Twists and Rocky Knee-Ups and a few rounds of WWII sit-ups (w/ rocks). Then we took turns running with a rock around the parking lot while the pax stayed-put and performed the called exercise until the runner returned.
Then we ran to the jump-ups short wall, and the donkey-kick high wall (did 3 rounds – 10 jump-ups & 20 donkey kicks).
Then we ran to the stadium steps & did 3 rounds of 20 dips (@ bottom) run up the steps and perform 10 merkins.
Planking exercises.
Head to the track for 1 min. of B2W, then two laps, then ppl’s chair + 40 air presses, then two laps.
Mary & done.
Moleskine:
Kuddos to BackUp for bringing hydration for everyone! Bounce and JD carpooled because they are friends of the environment (and that’s always an inspirational thing to witness). The joggers were out in full force this morning, but we gave them a run for their money (meaning they only lapped us 2 or 3 times during our session on the track).
20 pax ran about 3 miles and worked out at bagpipe in the gloom on a humid Tuesday morning
Warm-up
In the parking lot of the Vine itself!
Side Stroddle Hop 15
Imperial Walker 15
Merkins 10
Mountain Climber 20
Partner Up
1 runs up stairs and run up the ramp and where meet 10 partner merkins,
Then continue on the course and then 10 jump squats
Then continue and then 10 merkins
Met down – Mary till the 6
LBC – 10
Heals to Heaven – 20
Ran up and on each turn did 10 plank jacks to the top
Reach top and run down and on each turn do 5 merkins on each turn
Mosey to Fountain
3 x 10 derkins OYO
3 x 10 dips – civilian count
10 each foot step ups OYO
3 x 10 derkins OYO
3 x 10 dips – civilian count
Run up the deck and
Flutter kicks (15)
American Hammer (15)
Freddie Mercury (15)
Stretches (each holding for a 10 count)
Quads , hamstrings , calves
Mosey back to base
10 pistol crunches each leg
Moleskin:
I apologize for not giving instructions better, it was suppose to be one partner always running down a ramp and up the stairs and the other running up the ramp and down the stairs, and where they meet do the exercises. Nevertheless the pax stuck with me and supported the q, I appreciate it brothers. All the pax looked strong today.
Welcome FNG – “Flo” to F3. He looked great today and we look forward to seeing him in the gloom. Thanks Strawberry for bringing him out
Thanks to Frehleys Comet/Paper Jam for all the suggestions and directions, they sure helped. Bagpipe is special to me as the place I first q’ed
MMMbop unfortunetly missed the start, tried finding us, but was persistent and put in his time running hard. We met him at the end. Let me share this, I have had time(s!!) when I have also been late and have( and have not) found the pax, join the club!
I have been wanting to make stretches a part of our routine because my doctor told me so, hence I made sure I included it, I surely felt better. Also it can reduce the injuries in the future too.
Big thanks to Soft Pretzel for taking us out on Q’s demand.
Announcements:
F3Dads – 9am Wild Turkey 7/30/16 – should be fun!
Race- Ragnar (contact Tolkien)
Race – BRR – (contact Bratwurst)
3rd F – starts in 2 months – Legacy (order book now)
GoRuck – May 2017 – contact Bounty Hunter
Over and Out
Cheddar
Written by Voodoo on behalf of Pebbles:
7 studs posted at Foxhole on a slightly cooler but still humid Monday morning at Elon Park to see what the Q had in store. It turned out to be pain. Lots of it.
The pax circled up with their bells (owned or borrowed) and the Q provided a thorough disclaimer. Next, the pax were instructed to perform 10 2-handed swings while the clipboarder Q watched. Afterward, the Q declared that the pax’ form was satisfactory and we moseyed to the playground for the main event:
Repeato x 4 for 5 rounds and 500 swings.
Bring bells back to cars and circle up for:
Done. Thanks to Argonaut for the take out.
Moleskine:
Announcements:
Thankfully, the F3 Golf Outing is the Friday 8 days later and not Friday the 22nd – this workout definitely would have restricted golf swings the next day:
Warmup: Mosey to parking lot next to BBQ place. SSH X 20, Squats X 15, Peter Parker Merkins X 10, Imperial Walker x 10
Workout: Partner up: 10 hand-slap merkins, each partner run to opposite end of building for 10 squats. Repeat 3 times (add jump squats, and jump lunges). Mosey to Murderhorn Hill and meet at the circular street (1st right on Murderhorn). Each partner run around the circle in opposite directions and meet at the top for 10 hand-slap merkins. Flapjack.
Mosey to bottom of Murderhorn and up to the playground area. Remain with partner. Complete 15 pullups each, 15 derkins, 15 dips, 10 hand-slap merkins – 3 sets of each. Meet in the middle for Mary: LBC, Heels to Heaven, Flutter, Dolly, Bicycle – 20 cadence count each. Mosey to rock pile near bottom of Murderhorn. 3 sets X 10 Squat/Curl/Press with rock. 5 merkins between each set. Run up Murderhorn stopping at each lamp post for 10 Merkins (40 total). LBC’s at top while the PAX gathers. Mosey to launch and finish with 10 hand slap merkins
Me, Hammer and Kirk got after it this morning. If you didn’t show, you were probably running somewhere.
Here’s what we did, though –
Partner the hell up. Nope, the magic number mean we all solo.
RUN the HT mile.
Run to the concession area and give me 10x partner handshake merkins. pick an exercise, you’re an adult.
You now have a choice to make.
“North” to that awning/pergola/whatever dugout just before the football field = 10x SLOW squats
“South” to the buddy bench playground = 10x pull-ups
“West” to the pitching warmup area = 20x SLOW flutters (left, right = “1”)
“East” towards that whatever is over there = 20x LBCs
Back to the concession stand. More exercises. Rotate your route clockwise. Proceed anon.
6:05 run the HT mile.
NMM
86 degrees at 5am? Mmmm, that’s robust.
YHC noted to push the pace while running, but slow it down on the exercises to conserve form.
After the last BRR, Malkovich was talking about how its easier to get hurt training for BRR by spending too much time running. That mixing in a bootcamp or two each week keeps the core bolstered. And if you’re core gets weak, your form suffers and injuries abound. So I thought this would hit the spot.
This workout sucked. Not because of the plan, which was awesome and executed perfectly. It sucked because Purple Haze didn’t accept my invitation. I’m concerned that he’s embarrassed that he’ll get picked on for favoring running over body-weight exercises. We at the SOFAWIB accept all body types and pick on everyone equally. I wish he posted. I had this vision that he’d actually show and we’d be able to team up and totally crush this workout. I would josh him about his gray hair. He’d make fun of my lack thereof. I’d talk about how focusing on form reduces the chance of injury while increasing muscle. He’d admit that pull-ups are awesome. He’d ask if Semi-gloss really Q’d a workout where he almost dropped a rock on his head and I would say, “No clue. No one went to that one, and that’s ‘Mr. 4th Place BeerMile Finisher Semi-Gloss’ to you, buster! And he beat Alf AND Turkey Leg and he’ll probably never let them forget that fact ever again.” Then we would jump high five to close out the workout and then tweet hilarious gifs on twitter. But he went to FartSwatch again. Anywho. I thought I had a stroke on the closing mile, so that was neat.
Announcements
Something something brr
Thanks to Kirk for the takeout. Thanks to everyone for reading this far down. Thanks to Swiper for letting me have my baby back for a week.
14 decided to show and start their week off with a bang. Hopefully all got their monies worth. If not, see poptart, he’s collecting.
Light job to the upper parking lot for:
SSH x25
5 Burpees
IW x 20
5 Burpees
Low slow squat x 20
Enough warm-up. 2 groups. 1 group to the bars for an exercise(s), 2nd group to the roundabout for an exercise, everytime pass through the middle an exercise. Repeat 3 times.
1st Trip:
15 Knee to elbows/15 dips at bars; 15 V-ups at middle; 15 merkins at roundabout
2nd Trip:
10 pull-up/10 jump squats with 180 degree turn; 10 lateral burpees; 10 spiderman merkins.
Mosey over to back of school for:
single leg squat each leg x 10; speedskaters over the tires x 10; Donkey Kicks at school x 10. Repeat 3 times
Jog to lower lot for running grinders.
All out sprint for 3 minutes.
Back to start and done.
Tough crowd out there today. Even with the humidity, people were moving. When I first wrote this out, it looked great on paper. I should remember that it never feels good in the gloom. Great job everyone and thanks for following me. It was a pleasure to lead everyone this day.