YHC took a break from capturing Pokémon (Team Instinct!), joined 15 other PAX, and brought some good ol’ fashioned teamwork to the Ascent fields
No FNG’s, but a disclaimer anyways, and we’re off.
The Thang
Warmup
Parking lot lap with High Knees and Buttkickers
SSH x25 IC
Imperial Walkers x20 IC
Merkins x15 IC
Low Slow Squat x15 IC
Then a mosey with the bells off to the field for some Grinders
Grinders
In your team of 3, PAX A starts on one side of the field, PAX B starts on the other, and PAX C runs from A to B, flapjack, B runs back to A, flapjack, etc. Kinda like a Dora 1-2-3 but with 3 people.
Each team has two like-size bells to work with.
But these are extra meat Grinders, so at every flapjack, do 5 Handslap / Pattycake Merkins with your partner.
Round 1
A – Squats
B – LBCs
C – Farmers carry with your Kettlebells
Do until everyone on your team has done 3 sets of Squats.
Round 2
A – KB Swings
B – Lunges
C – Waiter’s Carry with a kettlebell
Do until everyone on your team has done 2 sets of Swings.
Round 3
A – KB Overhead Press
B – KB Bent Row / Lawnmower
C – Run (YHC got soft or something)
Do until everyone on your team has done 2 sets of Overhead Press
Then a water break (it’s july and humid… stay hydrated) and a mosey over to the baseball fields
Team Circuits
Still in your team of 3, PAX A is the timer, running a lap around the bases at the ballfields, then flapjack around with your partners
A – Lap around the bases
B – Flutterkicks
C – Incline Merkins
Do until everyone has done 2 laps, then plank
Next round
A – Lap around the bases
B – Dips
C – LBCs
Do until everyone has done 1 lap, then plank
Next round
A – Lap around the bases
B – Step-ups (box jumps for the insane)
C – Decline Merkins
Do until everyone has done a lap.
Mary
In the spirit of teamwork that’s been running all day at Ascent/Olympus, it’s Guantanamo!
Since most at Ascent were unfamiliar with this one (YHC borrowed this from his time in F3 Summerville),
Pax in a circle on their backs heels up (Protractor 60 degrees). First pax runs around the circle, pushing the PAX feet down while they fight to keep their legs off the ground. When the PAX finishes their lap, rejoin the circle while the next PAX runs around. Repeat until everyone has done a lap.
Two rounds of Gitmo pain and YHC ran out of time for any more torture.
Wrap-up
Count, Name-o-rama, and Fugitive taking us out.
Moleskine
A lot of the PAX took a shot at YHC for his literal Wienke. It works, shush!
Welcome back Mall Cop, good to have you out again. Likewise Strange Brew and Spidey, haven’t seen you out on Saturdays lately. Not a whole lot of mumblechatter to write about, but a strong turnout at coffee afterwards when people had finally caught their breath. Good work all around!
A lot of the usual suspects are into their BRR training, so for the PAX looking for something that isn’t up there on the mileage, Ascent/Olympus is the place to be. Well, at least when YHC has the Q.
Announcements
Needed a Q for August 6th, Dora stepped up right on the spot, thanks!
July 29th Golf
F3 Dads
Coffee at Starbucks on Rea at Piper Glen
18 Men (1 FNG) arrived early for on a Friday to partake in an off-course beating.
0515 – And Were off.
Mosey to the Wells lot and Circle up.
20 Imperial Walkers In Cadence (IC)
5 Front-Lunge IC
5 Side-Lunge IC
Shoot across Johnston and up the hidden trail and wait on the six and bridge
20 SSH IC
Down the backside of the bridge and back on to Johnston to left of Ramp
Be careful to not tumble into the on-ramp traffic trying to get to work before the rest of the up-town crowd.
Run up the hill and and back down
Instructions given to go as fast as you want to picnic tables in Torringdon Business Park.
LBC while we wait on the six.
Island Merkins x 10 x 5
Mosey inbetween buildings and grab yourself some ledge
10 Dips IC
10s
10 Dips IC
Mosey to bottom of Parking Garage
10 Jump Lunge at each Transition (4×10) on the way up to the top
10 more if your Thin Mint and Favrah (3-post FNG)
Mosey Inbetween Staircases and count-off by 2s
ones go the left, twos to the right.
1. Down the stairs
2. 10 Merkins in the middle
3. Up Opposite Stairs
4. 10 Burpees in the middle
Repeat 4 times. Three floors.
Mary was led by the PAX waiting on the six.
Mosey to the hotel entrance on Community House
at each drive on way towards Ballantyne Commons and MetLife do called excercise in order
1. Merkins x 10
2. Squats x 10
3. Carolina Dry Docks x 10
4. Burpees x 10
Plank-o-Rama wait for six
Next set is back to Ballantyne Corporate
1. 10 x Jump Lunge
2. 10 x Merkins (???)
3. Monkey Humpers
Mary – wait for six
Remember your number and line up for Indigenous People Run To Johnston
1s go first, 2s follow behind
Not satisfied with the mileage take the long way back to get 4.12 miles.
Course on Strava
Moleskine
Welcome to FNG Snookie. He hung with the crowd the whole workout.
Shout-out to recent FNG Favrah. His third post, in 3 days (The Maul, Rebel Yell, The Brave). He was killing it out there.
Haggis was overheard going on about the perfectly good business park right here while coming down the pine straw on the crossover bridge. #newterritory, #bravenewworld. Soft Pretzel landing his 2-week fresh foot right in a puddle. Walk on, great having you out there today. Keep coming back. Ringer and One-Niner always pushing the pace. The swish-swish of Frasier’s shorts is unmistakable. Bratwurst doesn’t know a one from a two but least took the penalty burpees for no red. Frehleys left his mark all over the course. Surprised? Nard-Dog was responsible for at least one of those. Mario, great job on two years man! Killing it. Fire Hazard appears to be right back at it after a hiatus. Bunker blew through the course with fire in his eyes. Cookies, keep eating the cookies. Raw. Thin Mint has become a regular down in SOB land and giving some of the regulars a run for the money. Burnout, left nary a mark on this go round. Clear rubber. Goonie, YHC wishes you had the other name, but you constantly impress with your speed. Keep killing it.
Honor to lead you all today.
Hope you enjoyed the new territory. YHC has more (#dirtyshoes)
Announcements
F3 Golf Hole Sponsorship – The SOBs are sponsoring a hole. Give money to Paper Jam or Wingman
F3 Dads at 9a at the Bulls
NFL Play 60 is Cancelled
Warm up lap SSH x 40 Merkin x 25 LBC x 30 Mountain Climbers x 25 Squat x 25 Monkey Humpers x 20 Carolina Dry Docks x 30
The Thang:
Partner Work P1 – mosey with plate P2 – 2 burpees and sprint to catch P1 Switch and continue to bottom of hill P1 – supine with plate P2 – lap around busses Switch and continue until the team reaches 100 This is where the fun started. Note to self: plates slide easier on asphalt; especially if it was recently sealed. Concrete; not so much! P1 – worm burners P2 – 10 merkins and catch P1 Switch and continue until the team reached the top of the CONCRETE hill. P1 – plate curls to failure P2 – parking lot lap switch P1 – plate upright row to failure P2 – parking lot lap switch DEAD!
Moleskin: by Transporter-
Gentlemen, and I use that term loosely, I can’t say enough how much I appreciate your friendship and spending time challenging each other almost every day. Frack, Doc, Bottlecap, your leadership and drive continues to push our group, continues to show everyone that hard work pays off! Dirty Bird, Popeye your “NO QUIT” attitude shows the pax what it means to have heart and determination. Mc Fly you remind me of the guy who joined the pax in Shawshank Redemption pax, you just fit right in, Da Na Nat your coming up to speed quickly, that 10K won’t be enough for you, your going to have to push on and join us in a Spartan race, I think we are going to have to enlist Armadillo into that category as well! . Money Ball your just money, always enjoy your positive attitude and having you there. Now, last but not least,Toast, nice work today kid, impressive, keep the good work up and your life will be butter!
12 Men showed up to Fun Friday’s at Kevlar. Bulldog appeared disappointed that I was unable to show up at 3am to set up the workout circuit he usually brings. Tough to compete against the master of the workout circuit, so why try? Cottontail showed up in an old college t-shirt he claims was too small to wear until a few years ago. (Helpful hint – That Schmedium has been washed to many times and is still to small, for any adult male)
Lots of regulars so a short mediocre disclaimer and off we went.
The Thang:
Mosey down to church parking lot for COP: SSH, IW, Squats, Mountain Climbers, & Merkins.
Partner up at the hill.
P1 runs hill and one burpee at the top. P2 does lunges. Repeat for 200 lunges (might have been a smidge aggressive on that one)
Round 2 with 150 Merkins
Round 3 with 300 Calf raises.
Mosey to benches by lower school:
Grab a new partner
P1 Runs to dumpster and back, P2 does Derkins for 2 rounds each.
Same thing again with lateral step ups on bench.
Same thing with one round of nipplers and one round of monkey humpers. (Getting the dirty out all at once.
Run around to new smooth pavement.
Grab a new partner. P1 planks while P2 does hot lap up stairs and around hill ~50m. Flapjack and repeat for 3 rounds.
Back around new school building and to side of church:
Grab a new partner
P1 runs left up emergency stairs and back. P2 runs up the stairs on the right. Meet back in middle for 10 hand-slap merkins. Flapjack.
Mosey back to launch:
Grab a new partner for Prairie Fire Mary and Old Skool situps with partner planking at feet. (Doing merkins while planking, strongly discouraged.)
Moleskine
With Mermaid on the mend I happily picked up the Q mantle yesterday morning and promptly ignored to plan much until the ride over this AM. Mostly because the campus changes weekly and I didn’t have time to scope what was open and what wasn’t.
Was good to rotate multiple partners today #Swingers. Got the chance to work with Squid, Harley, Witch Dr and 777 (who looks and works out no where near the age he truly is) #Respect
Lots of complaints of too many lunges and calf raises on the hill – deal with it. Also Bulldog was complaining of another man’s sweat dripping on his chin first thing in the morning. It appears he may be more accepting of this at other times of the day. Not sure and not planning to find out. Prairie Fire Mary at the end of a very humid workout may not have been the best idea. Was hearing calls of #Joker, the king of all awkward partner exercises.
Thanks to Harley for the takeout and prayers for those in Nice, France.
-Alf
Sign up for golf.
19 Pax decided to start the weekend off right and post at Centurion this am.
It was the first Q for YHC in a while so tried to make it worth while.
No FNGs so quick disclaimer provided – and based on feedback, evidently YHC already sounds like an angry Q even during the disclaimer. #Angermanagementproblems.
Quick mosey up to the parking lot next to Panera for COP.
15 x SSH in cadence – YHC got a little off due to the confusion around the dance move that Margo was doing during the SSH. #Riverdance.
15 x IW in cadence
15 x low slow squats in cadence.
The Thang:
Short walk over to the stairs close to Bone Fish and directions provided.
Triple Nickel – 5 burpees – up stairs, across the top, down the stairs – 5 burpees – rinse and repeat for 5 total trips. This hurt more than expected.
Mosey down 51 back toward school to picnic tables.
10 jump ups
10 dips
10 derkins
For two rounds.
Mosey to the parking deck for some real fun.
partner up and line up between first two stairwells on the road beside the deck for some partner work.
Round 1 – 300 flutters – 1 partner does flutters, while other partner runs up stair to top (audible to level 3 after one round) across and down the middle stair well ( again some got extra credit for going all the way to the end)
rinse and repeat alternating partners until 300 flutters.
Round 2 – 300 dollies
Round 3 – 200 squats
Mosey back to launch with enough time for more mary.
25 x LBCs in cadence
1 1/2 minute plank.
Finished.
NMM
YHC was injured a couple months back and haven’t posted as much as YHC would have liked. It was great to be back out in the gloom and Qing a workout. That said, this one will hurt later on the legs.
All Pax pushed it hard and did a great job. YHC was struggling thru most of this so if YHC missed anything, please shout out below in the comments.
Thanks for coming out and running around in the gloom with YHC this am. Its an honor to get to lead this group and thanks Chelms and Margo for the opportunity to lead.
And honestly, YHC isn’t an angry Q – and really missed being in the gloom with the Pax. Good to be back out. Evidently some just are a bit more sensitive to it (Haze) than others…
Announcements:
SOB F3 Dads workout tomorrow – meeting at the BullRing at 9am.
Centurion still taking donations for sponsoring a hole during the F3 Golf Tournament on July 29th. Deadline is next Friday.
Area 51 / SOB Pool Party – August 20th – Candlewyck Pool – 4to7pm. Van Pelt will be cooking some pig. Come enjoy and hangout with pax and enjoy some 2nd F.
Thats all YHC has.
Champagne Out.
Not the normal crowd @ Joust this am which is good when you have 3 FNGs! Love the growth in this community!
Mosey to track for 1 lap and circle up on middle of field for COP- SSH, IW, LSS all x15
Mosey to stadium partner up.
P1 runs up steps and does 20 incline Merkins at top while P2 does step ups w kick at bottom. Flap jack when P1 comes back down. Rinse and repeat w 20 decline Merkins, 20 regular Merkins, 20 dips.
Run a lap around track.
Stay w partner – each on opposite sidelines of football field. P1 does 5 sit-ups and then runs to opposite touch line for 10 sit-ups, back again for 15, and back again for 20. P2 is doing the same thing but doing Merkins.
Repeat w P1 doing LBC’s and P2 doing CDD.
Run a lap around track.
Everyone on goal line. Merkin ladder. Run to 10yrd line for 2 Merkins. Increase Merkins by 2 for every 10yrds you sprint. Repeat w squats.
Run lap and head back to parking lot.
Great VQ by Chin Music. Had the shirt to authenticate who he was! Small group this am played in well with our 3 FNGs who showed! Great work Floaty, Starbucks and Siamese! Earily Siamese and Chin Music looked alot a like, if you didn’t post – you’ll figure it out later. Square Root continues to set the bar for the rest of us to reach. You’ll be missed when school crancks back up! As always, I enjoyed the partnering up w Smokey. Next time one of us should count while the other talks so we know how many Merkins we are on! Thanks Semi for not going in for the bro hug after you disrobed- that would have been awkward.
F3 Golf – sign up!! 7/29.
24 at Skunkworks. Backblast from Arena short and late. Demerits will be issued! Bring $ next week for golf sponsorship support. $1-$5 each or else…
It was a nice warm and muggy morning for good old fashion workout.
Warm Up: A mosey down to the tennis courts and back followed by a series of side-straddle-hops, imperial walkers, and merkins.
The Thang: We broke up into groups of three. Two stations at opposite sides of the ends of the track doing a called exercise. The timer was the third member of the group running along the track from one station to the next. Once they arrived, they would the start the exercise and the other group member took off along the track to the other of the two stations. We continued this until everyone had completed each station 5 times.
Round 1: Double swings/should press
Round 2: Double cleanse/figure 8’s
Round 3: Double high pulls/merkins on the bell
That was enough to fill the time!
Sorry this is so late. I’m really bad at the BB in a timely manner. The audio recording is attached for names and numbers.
Harley – posted for Arena
Our usual QIC – Chipotle is enjoying a well-deserved vacation this week. While he’s away YHC brought out a favorite HIIT drills to start the festivities.
Each round is 45 secs with a 15 second rest. The goal is to go all out each round and keep your heart rate up.
R1
P1 Fast straight punches
P2 Hold pads
P3 Heavy bag
R2
All 3 merkins
R3
P1 Upper cuts
P2 Hold pads
P3 Heavy bag
R4
All 3 squats
R5
P1 Hooks
P2 Hold pads
P3 Heavy bags
R6
All 3 lunges
R7
P1 Hard heavy punches
P2 Hold pads
P3 Heavy bag
Cycle through seven rounds x 3
Sparring
After our HIIT warm-up, we made our way to the GaGa pit.Sparring rules – no intentional head shots, limit punches to 50% strength. All in all we have two rounds of 2 min sparring and 2 rounds of 90 seconds.
Fight Club newbie Side Car was asked if he ever boxed. He answered, “Just street fights.” After a few seconds in the right, that statement became ever apparent. Dude went wild. Loogie was initially caught off-guard wit the rapid-fire punches, charges – a spin move? Loogie did a land few hard rights that are known to rattle bones. It was quite a show.
Announcements
F3 Golf
F3 Dads including NFL Play 60
Aug Pool Party
Pray for peace!
21 men (yes, 21) arrived at #F3DevilsTurn to run the hills of Piper Glen. We have officially entered the 2 months a year that Devil’s Turn enjoys some widespread popularity. The rest of the year, well, let’s say it enjoys tweener (not fully A51, not fully SOB) step child status. However, in the lead up to BRR, this is our hay day and we will relish it.
The plan was simple, run the apartment loop (north on Rea and left into the apartment complex circling back to start), then south on Rea to complete a 1 mile warm-up. After the warm-up, take the pace to ~ marathon pace and hold it there the rest of the workout which meanders through the Piper Glen subdivision. As said in the #disclaimer, it would be nice to say we have not lost PAX in Piper Glen, but sadly, that is not the case. Chalk was applied at turns to combat the possibility of losing PAX and yesterday it actually worked. All emerged from Piper Glen safe, but not necessarily unscathed.
The morning was hot at 77 degrees and 99.9% humidity. The hills of Piper Glen were brutal as always. That didn’t stop the PAX from attacking the hills with ferocity. Due to the format and the varied paces, there tends to be limited interaction between PAX once the warm-up 1 mile is complete. If you were one of the lucky ones to fall into a pace group, consider yourself lucky to be able to share the pain with your group. Even if you were solo in the hills, that is great training for races where the inner demons start coming out and telling you how nice it would be to be strolling on a beach at sunset with a Mai Tai and the complete cast of Baywatch frolicking in the surf around you. Your demons may differ, but you get the point…
None-the-less, it was great training for BRR. Thank you all for coming out and pushing yourselves. In September, your body will thank you for the preparation.
Announcements:
– Sign up for golf and sponsor a hole by contributing to Wingman’s fund
– F3 Dads / SOB Dads is at the Bull Ring in Ballantyne this weekend at 9:00 am – Muppet has his VQ
– Check out Cole Regulates on Youtube for Runstopper’s son’s hiking of the Appalachan Trail (the whole thing)
– Kiawah 1/2 Marathon / Marathon is in December, search the F3 site for the way to sign up for $55 – do NOT sign up on the race site
8 hearty Goats gathered at South Charlotte Middle School for another installment of F3 Mountain Goat. Even The Mouth was on time!! YHC and Gumbo did a quick pre-run warm-up and turned in the parking lot to see the other 6 eager faces!
Having disclaimed we took off for a simple yet effective program:
1. Warm-up down Strawberry Ln. into Rosecliff. Gather at bottom of Spackler Hill for some dynamic stretching.
2. :30 second I-pace; recover back to start
3. :30 second I-pace; recover back to sat
4. 1:00 I-pace; recover to pick-up 6, then mosey to next start location
5. Rinse and repeat for 5 sets
6. Cool-down back to SCMS; stretching during name-o-rama.
DONE!! 5.5 miles on my watch!
Moleskine:
As always, excellent job out there! We switched up a bit to have some different hill grades, even some down hills! The humidity made it feel like a blanket!!
T-claps to Gumbo as site FNG! Great to warm-up with you and the quick visit… and for those of you that might not know Gumbo… he is fast and strong!! You are always welcome to join us on Friday Mornings for Mountain Goat!
Awesome having Dumpster Fire join us! It’s been a while… I don’t think that was your first… nonetheless… great to have you and will look forward to you being out there more often!
Insomniac was digging it out… excellet job brother! Same as always for Nomad, Retread and Daisy.
The Mouth, of course, did not disappoint… and he keeps getting stronger each week! Just think if he applied himself!! 🙂
Great prayer from Nomad, especially in light of the tragedy in NIce overnight.
Announcements: