4 PAX posted this morning for a jump start to their Saturday,
They know what we did and how tough it was, ask them if you like to know.
Announcements:
F3 Dads and F3 Golf
12 men posted in the heat and humidity for good old-fashioned beat down at Joust. YHC decided to mix it up a bit with counts or reps of 7, 8 and 15. The math was a little confusing at first, but the PAX quickly figured it out.
Warm up:
Mosey around upper lot, stop for 15 Derkins on the hand rails. Off to the field for the main event:
COP:
Squats x15
Mountain Climbers x15
IW x15
SSH x15
The Thang:
Starfish / Four Corners
Round 1:
Middle: Burpees x8
Corners: Wide-Arm Merkins x8, Heels-to-Heaven x8, Squats x8, LBCs x8
Plank for the 6
Round 2:
Middle: Burpees x7
Corners: Low-Slow Squats x7, Flutters x7, Diamond Merkins x7, Monkey Humpers x7
Plank for the 6
PAX recovery run around the track with 8 Merkins at each corner
Grandma 7s – Pull-ups at the top, Big boy sit-ups at the bottom
Plank for the 6
To the goal line for some combo work:
Lunges for 50 yards – sprint the remaining 50
Gorillas for 40 yards – sprint the remaining 60
Bear Crawl for 30 yards – sprint the remaining 70
Broad Jumps for 20 yards – sprint the remaining 80
Crab Walk for 10 yards – sprint the remaining 90
100 yard gasser
Mosey back to the COT, stopping for 15 more Derkins on the handrail just for good measure.
Moleskin:
YHC didn’t know what to expect for numbers but a solid showing of 12 during a typical vacation week. The PAX got right to work and shared lots of mumble-chatter about the burpees being called right out of the gate. Even more crowd pleasing was the second round, although the rep count had been reduced by 1. By this point the heat and humidity felt like it had tripled, along with the heavy breathing… great time for a recovery lap. And what Joust event is complete without Grandma? We had to show some respect to her and the pull-up / sit-up 7s were no joke. The final sprint combos were very well-received, especially the Gorillas. A “must see” exercise that looked much better on paper for 40 yards than in person. I think some of the PAX asked for this to become a permanent fixture at Joust?
Strong work by all. Square Root and Lobstah Roll are absolute machines. Uncle Leo, Chin Music and Yeti still have silly strides on the sprints. Gummy is a fresh off a 2 week vacation and didn’t miss a beat. Hammer and Sledge (2.0) were a dynamic duo. Stone Cold, Buttermaker and Waterfoot were dragging YHC around all morning. It is always an honor to lead this fine group of men. Thanks to Header for the opportunity. Thanks to Chin Music for taking us out.
Announcements
F3 Golf – spread the word, we need a lot more!
Olive – F3 brother that lost his daughter. Keep an eye open for a benefit function later this year. Hairball is leading the charge.
Prayers for the events in Dallas and for our Nation in general
One minute seems like such a short time….. that is unless you are swinging a KB.
Warm up:
HB mile to get loose
COP:
– SSH (25)
– Imperial Walker (20)
– Windmill (15)
– Merkins (20)
The Thang:
4 Stations for one minute of each exercise with 10 seconds recovery between. Rotate through the stations.
Station 1: 2 Hand KB Swing; Goblet Squat
Station 2: Curls; Tricep Extensions
Station 3: Squat/Curl/Press; Skull Crushers
Station 4: Squat Press; Bent over Row (Sandbags)
HB Mile with Karaoke
Repeat Stations
HB Mile with Backwards run
One minute each of Inclined Merkins, Supine Pullups, Dips
Mary:
– LBCs
– Rosalita Wip
– Dolly
– Freddie Mercury
Moleskine:
The objective of the timed exercises was to focus on form and not just knocking out high number of reps. Believe it worked well as guys pushed themselves hard (insert TWSS line here). There were frequent challenges from the pax as we got around the 50 second mark as to whether the Q had actually started the timer, which only added to the Q’s enjoyment. Apologies for dropping the ball on the music. Didn’t realize how disappointed the pax would be to miss out on some good southern rock and blues. It was great to see 10 strong show up in the heat ready to go and I appreciated the honor to lead today. Thanks to GJ for taking us out even after I trampled on his name-arama. Continued prayers for Paige and her appt at Duke on Thurs, for HB, and for Woody’s family that is traveling to TX.
Thang
Moleskin
For those who arrived a few minutes early, we were treated to some yoga deep stretching instruction by Mermaid. The parking lot at Charlotte Catholic is so dark these days that no one actually knows if we did it right.
YHC twisted his ankle up a little last week and has been going light on the mileage for a few days so the original weinke was pocketed for next time (be warned) and the plan was for a full body workout instead. From the complaints compliments YHC received afterward, we were at least somewhat successful.
Only one new (to me) face in the darkness this morning and it was none other than Foul Ball. YHC learned quickly that he is even faster than everyone says he is. He and his partner Maverick were the ultimate Larry Birds today and YHC considered doubling the speed bump burpees for their team so the rest of us stood a chance of keeping up. T-claps to Checkpoint for accidentally doing extra burpees at each speed bump.
Alf (and anyone else unlucky enough to be at Anvil 5 or 6 weeks ago) probably recognized the rock sets that I shamelessly stole from his Q. Those rock sets killed YHC that day so it seemed a good idea to bring them back but with a little less rock and a little more running. Unfortunately for Fault Line, his partner Cane thought “lifting rock” meant the biggest possible rock you can lift without collapsing and they both were treated to some tough rock work. Mermaid took the prize for 2nd biggest rock and YHC is not sure who his partner was but is guessing it will be a guy who does not choose Mermaid next time. #chooseyourpartnerwisely
Thanks for coming out for YHC’s second Q and hanging through the occasional hiccup. Most of the jeering mumblechatter died off by the 3rd rock set so mission accomplished there. Lots of anxiety about “only left hand on the rock” was relieved when we reached the 3rd set and got to use our right hand (you’re welcome). Everyone pushed hard today as the men of Centurion always do and the group stayed relatively close together the whole morning. Great work, men.
Happy recent Birthday to Snowflake who was our official Centurion War Daddy. Thank you for the excellent take out, Paper Jam.
Announcements
– Sign up for F3 Golf before time runs out (F3golf.com)
– SOB F3 Dads is meeting this Saturday at 9 AM for workout and pool fun. Please let Honey Bee know if you are going to be there (PB: http://f3nation.com/2016/07/03/preblast-sobdads-pool-times/)
Fight Club ain’t fancy. No warm-up. Get into your stations and work as hard as you can for 2 minute rounds.
Stations #1
P1 Pads / P2 Gloves
P3 Heavy bag
P4 Jump rope
P5 Kettlebell
3 cycles
Stations #2
P1 & P2 sparring
P3 Heavy bag
P4 Jump rope
P5 Kettle bell
2 cycles
Moleskine
Fight Club came alive today with five in attendance! I believe that may be a record. Lots of great chatter today, but the king of chatter is Philmont! Grabbing the jump rope, he says “I know a jump rope song, but it’s from a Barney video.” He follows that up celebrating the 30th anniversary of the Bartles & James wine cooler and his memories of Myrtle Beach. His final quotes were about camping with a seeing-eye dog in an air-conditioned tent. You can’t make this stuff up! Philmont is hilarious. Keep posting!!
Announcements
Prayers for Marlin on his mission trip.
Chipotle is out next week. Wild Turkey and Loogie will take the lead.
I saw a quote from a very famous person saying, “The Brave, where boys become men, where the weak become strong and where Tolkien never post – unless he has to Q”. Never truer words from a very wise man.
Today there were a lot of burpees, a lot of lunges and a lot of running. Also a few 90sec hang from bars. Total of around 4 miles. Included in the second half of the workout, we ran through two sessions of 30 burpees to mirror being penalized for missing or failing an obstacle – lesson learned, don’t fail an obstacle as 30 burpees straight are terrible.
10 strong made it through and all shared in the 5 burpee penalty at the end.
Remember to wear RED on Fridays in remembrance of those that have deployed and allow us to workout at such an ungodly hour.
Honor to Q the brave and look forward to the next opportunity.
Timekeeper
Every Tuesday
Einstein Bagel Bros in Ballantyne
6:30am – 7:30am
Starting on Tuesday July 19th, Timekeeper will be reading the book Legacy, 15 Lessons in Leadership by James Kerr. I have read the book in the past and it’s one of my favorites.
Summary:
Champions do extra.
They sweep the sheds.
They follow the spearhead
They keep a blue head.
They are good ancestors.
In Legacy, James Kerr goes deep into the heart of the World’s most successful sporting team, and revels 15 powerful and practical lessons for leadership and business. Legacy is a unique, inspiring handbook for leaders in all fields, and asks: What are the secrets of success – sustained success? How do you achieve world class standards, day after day, week after week, year after year? How do you handle pressure? How do you train to win at the highest level? What do you leave behind you after you’re gone?
What will be your legacy?
We will read 2 chapters per week and discuss how the 15 lessons in the book we can be applied to F3, work, our families and our faith. On Tuesday July 19th we will discuss the book at a high level and the section called “The Challenge.” One July 26th we will cover chapters 1 and 2. You can buy the book on Amazon using this link:
Goats,
Huge apologies this BB has taken this long to get out! Nothing short of poor time mgmt on YHC’s part!
13 Goats (+ Mash’s Dad providing ground transportation) gathered at South Charlotte Middle School for another humid edition of Mountain Goat.
As indicated in the Pre-Blast, we did the following:
1. Warm-up mile down and back on Strawberry Ln and finish at the track
2. Dynamic Stretching
3. I-Pace Ladder:
100 x (2) with 100 recovery in between
200 x (2) with 200 recovery in between
400 x (2) with 400 recovery in between
800 x 1 with 400 recovery… then reverse the ladder starting with 400 x (2)… this was an audible as we were running out of time.
Everyone finished close to the “bottom” of the ladder. Great job on a very humid morning!
Done!! My watch showed 5.6 miles… so between 5.25-6 miles total!
Moleskine:
Excellent job! T-claps to Mash for coming early for the pre-run… and thanks to Mash’s Dad for bringing you! I know he is proud of you!
Brat and Honey Bee led the way, as you would imagine! Great to have Honey Bee join us… he has guest Q-d, but great to have you giving Brat some company! For the record, both went “guns out” about 1/3 of the way through the workout!
Great to see Tiger Rag out! He is getting his BRR interval training in!
Strange Brew, Daisy, Retread, Nomad and Pele are all putting in the miles in preparation for BRR. These intervals will definitely build VO2 capacity that will be needed at about 2:00 AM on Saturday Sept 9!
Early Bird and I had the opportunity to discuss how his I-Pace now seems so much easier than several months ago! That is called improvement!
Great to have Insomniac and Dumpster Fire with us! You guys keep getting stronger! Your determination is evident, and is what makes Mountain Goat so special!
Announcements:
1. F3 Golf July 29
2. If you are interested in being a driver for a Blue Ridge Relay Team, see Slim Fast or Strange Brew.
3. F3 Dads… check the schedule.
The dynamic duo on Q. Or the dysfunctional duo. Either way, it’s EE and I. Backwards 5Ks, Way too long Hairburner miles, what will it be. Actually, where is EE is the better question?
Pre-Thang
EE, Short Circuit and Glass Joe for 5+ miles of much humidity
The Thang
Off we go without my partner Q. I’m sure he’ll show up and stay at Bojangles lowering their score.
Mosey to virtual flag for
COP
SSH IC x20
IW IC x20
Windmill IC x10
3 count merkins IC x10
Burpees OYO x10
Mosey to football practice field
Karaoke Left/Right across and back
High Knees/Buttkickers
Partner Wheelbarrow and Flapjack mid-way across
Bear Crawl/Crab Walk combo back
Mosey to rock pile for a rock your M would be proud of
P1 does rock exercises while P2 runs 75% across the field to the tall stand and back. Flapjack
Been a few days but here is what I remember:
Curls
Triceps
Rock Merkins
Greg Louganis (situp w/ rock press)
Flutter Press
Hold your rock in front of you as long as possible.
Water break and handing it over to EE
Mosey to Restroom Building close by
PC w/ 100 AP
BTW Wall Walks Right while PAX rotate in walking plank until their turn at wall
PC w/ 100 AP
BTW Wall Walks Left while PAX rotate in walking plank until their turn at wall
Was going to try Bermuda Triangle Starfish, but was too tired so I Copied and continued on with GJ’s Rock-n-Roll Partner workout:
Round 1: P1 – Ground to Overhead Rock Presses w/ P2 Runs
Flapjack
Round 2: P1 – BombJacks w/ P2 Runs
Flapjack
Round 3: P1 – Rock LSS w/ P2 Runs
Flapjack
Round 4: P1 – Burpees w/ P2 Runs
Flapjack
Return Rock to the Rock Pile
Mosey to SVMS parking lot for:
2MOM:
15 x Flutter IC – HOLD FEET UP
15 x Dolly IC – HOLD FEET UP
15 x Rosilitas IC – HOLD FEET UP
VARIOUS PROTRACTOR
DONE!
COT
Prayers for HBs job
Prayers for GJs M
Prayers for The Counts Mom
Thanks to Hairband for taking us out.
Moleskine
– Humid, sunny and hot makes for a tough combo.
– Add a pre-run and it just sucks
– Smokey died three times during this workout thanks to a virus. Literally died
– At one point we wondered where Smokey was at and realized he was still sitting near the bathroom. Sort of like smelling salts. He seemed more awake after sitting there for a while. Was EE there previously?
– Speaking of EE, he was apparently in a line for the single stall at Bo. Or he got a double Bo to Go. Not sure but apparently, he figured Bo was the only spot with a bathroom and McDs/HT/Convenient Store just won’t work.
– Great work by everyone.
– This BB is late due to EE which is actually very consistent of him for this workout.
Thanks for letting us lead!
Glass Joe
I’ve been fighting an ankle injury the last three weeks or so and the dr. requested I not run the next several days(dry needling hurts,) so I tried to come up with something that didn’t involve a lot of running and I was unsuccessful. Just because I’m not able to run doesn’t mean the PAX have to suffer.
Disclaimer was given and Nomad led the pax on a mosey to the FBC Matthews Parking lot for COP.
x25 IW
x10 Merkins
x15 Peter Parkers
x8 Merkins
x15 right legged SSH
x6 Merkins
x15 left legged SSH
4 Merkins
x 25 Windmill
2 Merkins
Walk to the bottom of the FBC lot, lunch walk to the top.
Get in down dog, stretch out the calves/hammies and since you’re down there, go ahead and bear crawl back down to the bottom.
Mosey over to mini track for plank-o-rama courtesty of Slim-Fast
Pick a playground spot, do 6 Pullups and one lap, then 4 Pullups and one lap, then two pullups and one lap.
LBC IC x10 Three ways. Regular, legs straight up and legs straight up with feet shoulder length apart. It hurts.
Back to the playground for 10 CDDs followed by a lap thrice.
Mosey to wall for one round of the people’s chair with 75 air presses counted in a civilian manner.
Mosey to parking lot for 8-10 minutes of stretching/light yoga.
Moleskin:
Thanks to the PAX for letting YHC do a bunch of planks/merkins instead of run today. Sensei filled in for me last week and I was tired of a bum leg slowing me down so it was wonderful to be out there today. 1.8 Miles was the total for those that ran. Snoopy cramped up and bowed out early. Hope the calf isn’t too bad, sir.
It was nice to have FNG Bambi out today. He came solo which was cool. He also crushed the workout pretty well, too. He’s a UGA supporter and likes to deer hunt, thus his name.