A humid nasty Carolina summer morning to kick things off.
Grab the bells and of course the speakers because this is Overdrive, the AO with the best playlists.
COP
SSH X 20
IW X 15
Merkins X 10
Over at the side of the school for station work
50 kettlebell swings
20 step up/jumpups
run to sidewalk near road (about 100 yards)
Repeato, plankwork untill all are done
25 Squat Thrusters
25 dips
lunge walk the gauntlet
Plank until all are done
Grab the kettlebells and head over to the hill and partner up.
P1 run hill 5 burpees at the top and run back
P2 Flutter press w/ kb
flapjack until 150 combined flutter presses
P1 run hill, 10 merkins
P2 Thrusters
flapjack 100 combined
P1 run hill, 10 Carolina Dry Docks
P2 kb curls
Flapjack 100 combined
P1 run hill, LBCs
P2 Chime in, I can’t remember.
5MOM unlike the 12MOM at Thrive I did.
Flutter x 25
Dolly x 30ish
Done!
Moleskine
Great job to everyone out there. It was nasty out and the sweat kicked in pretty quick.
there was some Q poking in Mary only to be saved by the time as I was going to see how far I could go on the Dollys.
Serious brain fart with this one, #O2Dep, heat and lack of sleep all combined to make me forget just about everything so jump in below with whatever I forgot.
12 men, got out of the fart sac and posted on this humid summer morning. We had one FNG, and I asked not to decide on coming back based on todays workout.
The work went like this:
COP
50 SSH IC
5 Burpees on your own
30 Imperial Walkers IC
30 Mountain Climbers IC
30 LBC IC
5 Burpees on your own
20 Squats IC
10 Merkins IC
Mosey to the end of the parking lot where I had a surprise for the PAX, my two mighty sleds where locked and loaded with a 115 pounds of weight, we divided the PAX in 2 groups, while one guy pulled the sled the others were doing 10 Merkins, then trying to catch up to the guy with the sled and switch, until completing 2 loops, then repeated but this time doing 5 burpees, and the last round with the sleds required 10 Carolina Dry docks before catching up to the sled guy to switch.
Mosey to the second atrium with the benches, 20 box jumps, 20 jerkins and 20 tricep dips on your own, then plank while waiting for the PAX to finish, second round 15 box jumps, 15 Derkins and 15 Dips, did some plank work while waiting on the PAX.
Mosey to my car for the second surprise…..Sand Bags, partnered up, partner one ran with the sand bag then switch half way to the football field, lined up on the centre of the field, partner 1 did bear crawls dragging a sand bag to the side line while partner 2 was doing merkins continuously on the side line until partner one meet him there and then swapped, second round was reverse bear crawl with the sand bag while the other partner did some more merkins.
Circled up and did some Jack Webs, before starting we set up some guide lines, specifically I mentioned if you are planning on taking the cadence from the Q make sure you are doing full reps specially with the merkins, we started with 1 merkin and 4 air presses working our way up to 10 merkins and 40 air presses.
Mosey with our sand bags back to starting point, then jail break to the front of the school.
Moleskin:
Again was a pleasure to lead this group of men, everyone work very hard, I have to admit that this workout was a little vicious, didn’t hear much talking, just heavy breathing from the PAX.
Announcements:
Spartan Race in 2 weekends in Asheville.
Thank you Snowflake for taking us out.
Afterwards went to Chick Fil A for some Coffeteria/Second F.
Twelve men (well – 9 men and 3 fish), who took the Red Pill at the Rock instead of the Blue Bill at Day Zero, were properly disclaimed (barely) and off we went for some weekend fun in the hot, humid, sticky, nasty weather.
The Thang:
Jog over to correct starting point (Gummy probably wondered if I would show up – helps to tell visitors when you change launch points) for some COP – SSH, Merkins, Stagger right and left, CDD, and Squat Jumps.
Jog over to rock pile and grab a suitable lifting rock (PAX fail – I noticed a bunch of pebbles). Three sets of three exercises with sprint down to other light pole and back in between each exercise. Curls, push presses and lateral extensions. We did 5, 10, and 15. Wise member of the PAX correctly called “up” the 2nd time and thus we got to put the rocks up.
Over to play ground for some circuit work . Five sets of three exercises – 5 pull ups , 10 decline merkins and 15 dips (total of 25, 50, and 75).
Jog down to large field for a few minutes of mary – LBC, dolly, flutter, high dolly. Run the equalizer (run long square on field with PAX turning right as soon as rabbit hits designated spot). A few more minutes of mary and then run equalizer again.
Down to baseball diamond to “run” bases twice – bear crawl to first, burpee broad jumps to 2nd, lunge walk to 3rd and backward run to home plate.
Back to COP for some maktar jai and Freddie Mercury before running the equalizer one more time.
Up to pavilion for some circuit work – step ups, incline merkins, and old style sit ups. Rinse and repeat, Move to other side for some peoples chair and balls to the wall.
Mosey back to starting point and finish with COP of various exercises, including rounds led by Flipper, Nemo, Marlin, and Grady, respectively.
COT
Naked Moleskin – Strong work in challenging heat, YHC was whipped at minute 37 and had to bare down to finish. Etrade and Nemo had some good races with Etrade taking the podium mostly. Gummy has been on a rant about “Your moma” and other men’s body parts but we all know the dog with the smallest package barks the loudest.
I have been trying to increase workouts with pull ups as they are just hard. I think the entire PAX needs to do more by the way we finished the last 24.
Announcements – F3 Golf this Friday. You can probably find a way to sneak on the course if you haven’t registered. Please consider a donation to support the F3 Foundation even if you are not playing (or like me you are playing but can’t really play golf).
Thanks to Gummy for giving me the call to come out of the bull pen. Q’ing is usually the only reason I get up early on Saturday.
Great take out by Boerewors (I think it was him). I think it was also his first take out. Great job stepping up. Path to improvement is getting out of your comfort zone.
16 PAX made the right choice and posted at #Stonehenge for their #DownPAINment, and here’s how it went down.
The Thang:
Mosey over to the Ballantyne Village parking deck, stopping at each ramp for 10 merkins OYO. Stopping on the roof for COP
COP:
Partner Up, and line up on one side of the parking deck roof. Partner1 sprints across the roof while Partner 2 performs called exercise AMRAP, flap jack.
Head back down the parking deck ramps performing 10 squats OYO at each ramp.
Costigan Park:
Head over to Costigan Park, through the misting sprinklers for 3 round of the following using either the Fountain or the benches.
Ballantyne Corporate Park:
Mosey over to the Ballantyne Corporate Park. Staying with you partner, run in opposite directions on the short track complete 20 combined of the called exercises, continue to complete your lap. Repeato.
Jack Webb:
Start heading back to Vine stopping along the way for our friend Mr. Webb, up to 5 and back down the ladder.
Mary:
Return to the Vine with 6 minutes left for some Mary.
Moleskin:
Announcements:
First of all, YHC is glad that these back blasts are typed rather than handwritten…I took some heat for my toddler penmanship on the station signage. I took the M and the dog out Thursday night to mosey around the Ballantyne area and formulate a course for my Brave Q. I stole a little page out of Mario’s book with the laps and pain stations around the pond. Still on my pull-up high from Thursday, I definitely wanted to incorporate these again. I loaded up my 3 wheel drive workhorse Camry with 350+ lbs of weighted buckets, a sandbag and dragged my tailpipe all the way to the Vine. (That’s right Tolkien, your not the only one with buckets). From there it began:
Warm-up
The Thang
Time was called with 15min to spare, count off into groups of 3 and team bucket carries back to the launch point…just at a mosey pace….FORGET that, Argonaut comes sprinting through with a bucket. One-Niner doesn’t liked to be passed and fires back into full gear. PAX bring the buckets and sand bags over to Stone Mountain Grill which has a spacious wall, perfect for some People’s Chair.
Moleskin
Thanks again to Mario for the opportunity to lead.
Over and Out – General
It was a morning where I woke up and took the dog out around 4:30 and immediately started sweating. Beautiful, when you already smell like a Dothraki before you’ve already gotten in the car to head out. YHC has fallen off the wagon lately when it comes to doing pull-ups, so I thought it was the perfect morning to re-engage the biceps and drag 7 other PAX through the misery. And so it began…
Warm-up
The Thang
Moleskin
Muggy morning with some solid upper body work and just over 2 miles. Solid work gentleman.
Over and out – General
The beatdown was effective with 6 stations that lined the parking lot that outlined the workload of the morning.
WU: 40 SSH, 30 MC, 20 LBC, 10 Cottonpickers and a quick lap around both lots to go through the challenge of the day
The thang:
20 Kettlebells
8 pull ups
20 weighted step ups
10 Deadlifts
15 smash balls
Farmers carry
12 upright rows
The plan was to the clock and it was simple run the course for 8 min straight do the exercises then 1 min rest, rinse and repeat 2 more times.
Moleskin: Saw a lot of heart today, everyone worked, there was no exception. Dirty bird continues his no give up attitude. Shop continues to get faster along with Money Ball, Gator Cub. Always great to see Flipper, Landshark and Ole MacDonald out there killing it and glad to see the summer vacations have brought Hollywood back and Turtle, their fun personalities are always appreciated. Frack is always a beast but it was funny how he snuck in late this morning with his lights off like we couldn’t see his giant truck:) Posse is looking meaner and leaner everyday, I saw he pull the 175 lb deadlift bar pushing himself. Money Ball gave it a good run today but also let us know that he here for the long haul and will continue to post with us as he is not leaving. Dr. Kevorian and I worked as a team and he was pushing me to run faster, appreciate that.
Always feel blessed to lead a great group of men, men that push themselves to be better than they were yesterday and not just physically but as Fathers, Husbands, Friends and coworkers. Appreciate you all.
Announcements:
3rd F- Sanctuary starts next Thursday YHC on q- 7:30 Brooklyn pizza July 25th- Book “Act like men” by James Macdonald
Asheville super- Free camping- hosted by Tolken. Also Posse has secured a discount at the Morganton- Must call hotel directly -828-432-2000 ask for Spartan Rate
Horsehead said Kevlar needed to converge because they had some kids camp out, but I think it was really because Good Hands didn’t want to Q. And therefore Horsehead didn’t either. Header asked me to Q a few weeks back and I was more than happy to oblige. Clock struck 5:30 and disclaimer given. Yellow shoes clearly show I am not a professional. Mosey down to the track for a lap then hit mid-field.
COP:
20 SSH
20 IW
20 Merkin
The Thang:
Partner up to split the group in half. Partner 1 does 5 merkins, 10 squats, and 15 monkey humpers, while Partner 2 sprints 200 yards. Once done with the exercises, sprint 200 yards. Partner 2 starts exercises once they finish their 200 yards. Everyone do 8 total rounds for 1 mile.
Head over to the goal line for some merkin suicides. Run to each 10 yard line, including the opposite goal line and do 15 merkins. 150 total.
On your six for some Mary. 50 LBCS on OYO. 10x can-opener on each leg.
Head over to the metal benches on football field. Find your partner. One partner runs up two flights of steps while partner 2 does dips. Hit 300 dips as a team.
We can’t finish a workout without hitting Grandma. Mosey over to the top and bear crawl down the mountain. Back to the parking lot.
Moleskin:
This was my first Q at Joust and thanks Header for letting me lead today. There was a lot of mumblechatter on Tuesday during Fast Twitch from the BRR crazies when Buttermaker wanted us to run a grassy hill, so I purposely avoided Grandma until the end. I figured we could do bear crawls down the hill because if you hurt your arms, you can still run the BRR. Thanks Header for taking us out.
Announcements:
F3 Golf. Donate, or be ridiculed. $1 even helps.
Devil’s Turn had 23 strong this week (thanks to Voodoo for correcting YHC as we actually had 23 but had a soldier fall early hence my 22 count tweet). Honey Bee and I are loving the numbers this summer…it’s like we’re the new hot (but bald) girls at school. Everyone wants to come check us out. We realize this may be short-lived after BRR…BUT…we’ve got Kiawah coming up so perhaps the love fest with the Bald Brothers will continue.
The Thang
Surprise….we ran. A lot. Today’s adventure took us back to The Village for some pace work…which is another way of saying run fast around the 1.75 mile loop until you can’t do it anymore. YHC is getting more and more compliments on this addition to the DT rotation. It’s a nice diversion from straight hills…a nice wide and well lit street, with some subtle rolling hills that sneak up on you when laying down a strong pace. We seem to be in a good rhythm at DT right now mixing up the hill work with some pace runs…this should suit people well for BRR.
Ye Olde Moleskine
Many will be disappointed with my backblast this week…it’s hard work coming up with material for 23 PAX. It’s pretty easy coming up with ways to make fun of Tolkien, but I like a challenge. #muchlovetolkien
All in all it was a pretty straight forward morning. A handful of folks took the early lead and were laying down a strong pace. YHC was trying to keep up with the likes of Honey Bee, Thin Mint, Mr. Brady, and Turkey Leg…that crew went out strong on lap 1 and then kicked it up a notch for lap 2. Thin Mint was straight killing it this morning…he got in a full 4 laps (first time I think that has happened) and then went back to pick up the Six a couple times for extra credit. Nice job today.
Not too much happened out there…towards the end we ran into a horde of Let Me Run or Run For Your Life or whatever that group is called….there were lots of them. I was getting confused…several had yellow shirts on so I thought either I was lost or we had been running so long several of the PAX had aged significantly….or turned into women. I think I heard that a few of the ladies tried to hit on Voodoo.
The PAX settled into several groups and we had ranges of 6 to 8 miles which is a pretty good workout for a Thursday morning. Even Tolkien came out to run…doing one of his MAF (I’m afraid of what those letters stand for) runs…he kept his heart rate below 150, but basically had to walk to do it. #thatzingerisgoingtocostme
Come back next week to see what Honey Bee has in store for us…my guess is that it involves running and sweating.
Thanks for the opportunity to lead.
Announcements
No F3 Dads this weekend.
Ragnar is coming…see Tolkien for details if you want to join a team.
The Mountain Goat crew showed up strong and ready to run on this moderate heat, high humidity morning. A truly moderate warm up pace to the end of Strawberry and to the track for dynamic stretching. Then it was time for the main event:
5 min at Threshold pace, or over a minute (usually) slower than your mile time, or just run at a moderate speed, however you want to calculate it around the track.
1 min rest/recovery, with most pax choosing a brisk walk except for Fletch since he is a beast, his walk looks like YHC’s mosey but I digress
After each round switch directions on the track to even things out
5 total rounds then a cool down lap to regroup at the cars to be done
NM:
A strong push by the pax today, especially Bloomers who was on his 3rd post and declared at the outset he couldn’t run, not to worry brother, you’re in the right place, we all started there, you pushed it hard and it was an impressive effort! Fletch was out front today and despite a strong effort by Slim Fast he couldn’t be caught. Tiger Rag is really getting into form and Outback and Mr. Bean were weaving amongst the pax encouraging along the way (thanks guys, it really helps). Draino has been coming out and is really picking up. Beefeater and Snake Eyes were mostly running motivation for the other, was looking very consistent which is the point of these and while YHC’s wheels fell off the bus after 3 these two were really strong on the consistency. All in all the pax were pushing hard and are all getting stronger/faster. Kudos to Voodoo who is on his about 5th run in 3 days bringing out his friend Bloomers, very strong brother!
Announcements:
F3 Golf
Inaugural 5k for Pineville downed Firefighter: https://runsignup.com/Race/NC/Pineville/RichardSheltraMemorial5KandFunRun
Take out by Kilowatt was strong as always and greatly appreciated!