An even dozen fine men came to get stronger in every way.
Here’s what we did:
Warmup –
20 – 2H Swings, 20 IW, 10 Burpees, KB Overhead presses, 20 Merkins, 20 MTN Climbers, C+P 5ea, Double lunge 5ea, Windmill 5ea,
Deciding that we were adequately warmed up we moved into the main thang:
Complete 10 Reps each side of the following:
Complete 20 Reps of each:
Repeato that whole set.
Ab shred:
LBC, Flutter press, Russian Twists, Skull Crushers
Finish up with:
20 1-arm alternating KB Swings
20 Merkins
20 2-handed swings
DUN!
The Naked Man Moleskin:
Announcements:
F3 Golf – sign up @ F3golf.com
End of Summer Pool party – Aug 20th @ Candlewyck – look for info online
YHC arrived at 5:25 to see that only 3 other pax had shown up. Not to worry, though, as six more would roll in on two wheels right at 5:30 giving us an even 10. Veteran crew with no new faces so short disclaimer given and off we went.
Run down Rea to the Harris Teeter shopping center, circle up in the back parking lot by the office building.
SSH x 20 IC
25 Merkins OYO
IW x 20 IC
25 diamond Merkins OYO
Low slow squat x 15 IC
25 wide arm Merkins OYO
Head out to Colony and hang the first right onto Stonecroft Park, then right on Corwallis Camp, right on Wessynton, and right on Summerlin back to Rea, stopping at each corner to keep together. 20 jump squats at the first corner, 20 merkins at the next, repeat at each corner until we get to Rea.
Head back to the school and back to the concession stand. Partner up.
Round 1 – P1 runs to the back football field for 10 burpees, P2 runs to the playground for 10 pull-ups. Return to concession stand for 10 hand slap Merkins. Flapjack and then plank when done.
Round 2 – P1 runs to baseball field for 10 lunges each leg, P2 run opposite way for 30 Carolina dry docks. Return to concession stand for 10 hand slap Merkins. Flapjack and plank when done.
Mosey to small football field for partner sprints. P1 AYG sprint to the batting cages, do 10 merkins, and sprint back while P2 does LBC’s. Flapjack, then repeat x 2 with dollies and flutters.
Circle up in the field for a couple minutes of Mary:
Russian twists
Heels to Heaven
Rosalita
Mosey back to parking lot.
DONE
MOLESKIN
Nice work today. It was a little less humid so it made for a great workout. I thought we were going to have a small group at first, then the cavalry arrived just in time. Great effort by everyone, especially Spackler, who managed to do at least 1 rep of each exercise. Semi Gloss found that there’s a bathroom at Hydra too, although not sure if he was able to get in there. Maybe now he’ll post every week. Thanks to all the pax for letting me lead, always a pleasure. And thanks to Semi Gloss for the takeout.
ANNOUNCEMENTS
F3 Golf – sign up already if you’re playing, and whether you’re playing or not, Hydra is sponsoring a hole so we need donations from the Hydra Pax. I know we can easily round up enough money to cover the $100 cost, and hopefully more. This is your chance to give to someone else what F3 has given you, as all proceeds go to the F3 Leap Expansion program. All donation amounts are welcome, however large or small. Let’s show the other Thursday workouts that #F3Hydra is not only the toughest workout in A51, but also the most generous.
9 PAX arose on Tuesday with a simple #F3Swift Preblast (if they even found it on Twitter), but still posted anyway for what was to come over the next hour.
The THANG:
The Moleskin:
Aimed for lots of movement, lots of muscle body areas. Used Murderhorn as means to an end, not too heavy there hopefully.
Mosey to front of Smoke, circle up:
-Bulgarian Ball Busters 15
-SS Hop 20
-Emp Walker 15
-Peter Parker 15
-Merkin 15
-LBC 15
-LowSlowSquat 12
Mosey to parking lot by JerseyMikes, do laps around 2 islands:
-High Knees there, side shuffle over, backpedal back, shuffle over (x3)
-Buttkicks there, Carioca over, backpedal back, Carioca over (x3)
Mosey to Murderhorn- 7 Burbees OYO (8 for peanut gallery)
-run to bottom rock pile, but on the way 25 Wide Merkins and 25 Lunges.
-rock pile, each take lifting rock, round robin pick an exersise x12 reps either civilian or cadence- I think it went Rows-Shoulder Press-Russian Twist-Tricepts-Curls-1Arm Press-UnevenMerkin-Heals2Heaven (great creativity!).
-Back up Murderhorn but along way do 25 Diamond Merkins and 25 Jump Squats.
Back toward base parking lot, Partner Up…12 Ab/Leg Throw Downs, flap jack, run to other area, 12 Derkins off partners back, flap jack (x3)
Circle up for some back plank, then Mary-Heals2Heaven, Jack Knife, Freddy Mercury.
Great morning and group. Several comments of needing to “sweat out” vacations. Thanks for playing along with picking the next exercises (rocks, Mary…Fireman Ed was eager and I appreciate it). Biggest rock was Crab Cake…tough for 1 arm shoulder press (Loogi’s pick). Awesome seeing the flag back especially this week. Thanks Heartbreaker for sporting the Bucky garb!
Not many announcements-F3 Golf. Also Paper Jam Q DaVinci Satutday (7am…awesome site if you have it been out-when I’m in town that’s my common spot)
Thanks Adobe for taking us out COT.
Honor to lead.
I was invited to Q at Arsenal. I’ve posted there a handful of times and I know it’s tons of real estate, hills, fields, tables, walls, the whole deal. Thin Mint posted today because he heard it was such good AO. Sorry to disappoint, we stayed in the parking lot.
Warm-up
A short jaunt half-way round the school led to our circle time.
Side straddle hops x 20
Imperial walkers x 15
Low, slow squats x 20
Mountain Merkins x 20
The Beast
6 cones, 6 exercises at each cone, 6 rounds
R1 – Scorpion Carolina dry docks
R2 – Bomb squats
R3 – Hand-release merkins
R4 – American hammer
R5 – Dolly
R6 – Kracken burpees (hand release)
Between rounds we enjoyed some plank-based torture
We ran back to the front of the school to the brick walls
R1 – 7 muscle ups on the wall, 7 donkey kicks, run to the burm and back.
R2 – 14 muscle ups on the wall, 14 donkey kicks, run to the burm and back.
R1 – 21 muscle ups on the wall, 21 donkey kicks, run to the burm and back.
Mary
LBCs x 20
Rosalita x 20
Sid the Kid 10/reverse 10
Box cutter x 15
We fnished the workout with a few rounds of time bomb burpees
Moleskine
It was great to be back in Indianland. It was a good crew and the mumblechatter was all in good fun. Thanks to fellow SOB Thin Mint for coming out. No surprise, he lead the way. #toughcookie Ringer was never far behind and Chicken Hawk and the Riddler came up with nice burpee varations.
Announcements
f3golf.com
A new AO in Lancaster, SC is on its way
A special prayer request goes out to Riddler’s wife and thier new dog.
The Thang…
The clock struck 5:30 and we were off to the COP to warmup in front of the movie theater.
SSH x 20 ic
Merkins x 9 ic
We then moseyed over to the murderhorn where we would complete 3 rounds.
Round 1: 15 Squats (watch the form) then down the murderhorn and 15 burpees.
Round 2: back up the ‘horn for 10 squats then down and 10 burpees
Round 3: Up the ‘horn one more time for 5 squats and then 5 burpees at the bottom
When you are done catch up with the six and finish with them or do some Mary at the bottom of the hill.
Mosey over to the park and split into 2 teams after some Mary.
First team does 15 pull-ups (aided or unaided) and 30 merkins.
Second Team does 10 step-ups each leg and 30 dips.
Flapjack then meet in the middle.
Head back to the bottom of the Murderhorn for some plank work waiting for the 6.
Then complete 10 burpees and head to the top of the murderhorn for some mary while the pax congregated.
Next over to the hill behind the theater for a short triple nickel (5 squats at the bottom, 5 merkins at the top, 5 rounds).
Then over to do some suicides and then 4 minutes of Mary.
Done.
Moleskin…
I was hoping Fraiser was going to do some running at the Maul today as I am not ready for my impending races. I gave him a shout and he let me know that I could do all the running I wanted if I would Q since he would not be able too.
Worked for me. So I figured we would spend some time on the Murderhorn. There was a great effort by the PAX on this horribly muggy morning. Squid was out in front as usual followed closely by Cold Cuts. It was great to see Philmont and Burn Out again (Philmont is back from a hiatus and Burn Out is getting ready for a Go Ruck). There were definitely other solid efforts out there, everyone was pushing hard. Unfortunately, I had my head down most of the time to try to catch my breath.
Thanks to Poptart and Heartbreaker for leading some of the Mary while I recovered.
As always it was a pleasure to lead a fine group of men.
YHC felt inspired last night…enough so that I actually wrote a pre-blast. A few more men read it and felt inspired to post to what was a very un-Charge-like work out. YHC planted the virtual shovel-flag (left the real one at home), disclaimed the pax, and we were off! We departed from Providence Day School and made our way to YHC’s neighborhood of 16 years, Stonehaven. We stopped a few times along the way to keep the pax together doing things like imperial walkers, squats, mountain climbers, and LBCs. We weaved through the neighborhood to get to our final destination, all the while hearing reminders about how this is a 45 minute bootcamp. What can I say…it’s BRR season and I wanted to give the pax the opportunity to experience how I get my sad clown hill runs. It’s a near 1/4 mile, 8% hill on a stretch of Rocky Falls Rd.
When we arrived at the top of the hill, YHC gave the following instructions.
I think everyone got in at least 3 hill repeats, Pro and Babyface got in an extra half, and Lee got in four (nice work!).
At about 6am we departed the hill at Rocky Falls, passed YHC’s humble abode (no bathroom requests from the pax), and made our way back to PDS. We did some more squats, imperial walkers and LBCs on the way. Also a Sir Topham Hat “sad clown” sighting along the way.
Arriving back at the launch point, we finished with some Mary – flutters, dolly, freddy mercury.
Moleskin:
Announcements:
While not nearly as hot as yesterday, it was plenty warm and there would soon be a sweat trail and puddles all over South Charlotte Campus. Great crew of 18 this morning – about the perfect number for a running intensive workout that would take place on the streets of raintree. Nobody new in attendance, so we headed out right at 5:30. here’s what we did.
Run to lot of daycare facility for COP
Diamond Merkins x 15 IC
SSH x 15 IC
Widearm Merkins x 15 IC
IW x15 IC
Run to the corner of Rounding Run and Rounding Run (Partner UP)
We would be running the .75mi Rounding Run loop twice with a few pain stops to break it up.
P1 Runs Clockwise P2 Runs CounterClockwise
Lap 1 – 20 partner hand slap merkin at mid point
20 Partner Decline merkins at Starting Point (LBC’s while waiting on the six)
Lap 2 – 20 Squat Jumps Each at Mid Point
20 Lunges Each Leg at Starting Point (Flutters x20 in whisper cadence)
Run to woodfox then plankarama to allow everyone to get in. All you got to the school bathroom building – grab wall till everyone arrives.
P1 Runs a hot lap around the Track
P2 goes to benches for 20 supine pull ups/20 dips/20 decline merkins
Flapjack
Mason twist x 30 ic
Gloss led dolly x 20 IC
COT
NMM – Its always a great time q’ing death valley – lots of stuff nearby campust to throw at the pax. Today called for some running and figured we would do a little partner work to try to keep everyone together. The Lap around Rounding Run is a great little loop – short enough to push the pace, but long enough to get some miles under the legs. Great group out there this morning with many of the guys planning on running BRR this summer. Plenty of guys pushing the pace out there from what I could tell – Chin Music, Margo, TR and others going my directions with Squareroot, stone Cold and Buttermaker leading the pack from the other direction. Floorslapper, Madison, Fireman Ed, Good Hands, Gloss and several were putting in a considerable amount of work as well. Cookie Monster pulled up with a calf injury at the end, hope it heals quickly.
More cars than I would have expected rolling through Rounding Run, so we had to do our plank/flutter/LBC’s just off the road near one of the homes at the corner. I tried to keep the cadence count to a whisper at which point stone cold made the Bob Ross reference.
Hope everyone saved a little bit in the tank for the AYG run back and the Track effort at the end. That seemed to be the icing on the cake as most of the pax were laying on the concrete during the few minutes of mary.
My GPS showed 3.54miles this morning – hopefully everyone got their moneys worth. Thank you Semigloss and Dollywood for the opportunity to lead the great group at Deathvalley.
Fletch
Announcements:
◾F3 Golf is Friday, 7/29, at Olde Sycamore Golf Club off of Hwy 218 in Mint Hill. Register to play golf or sponsor a hole, lunch, etc. Proceeds will benefit F3 Leap Expansion efforts. Additional information can be found here: http://f3golf.com/
When YHC Q’s, I throw out cadence counts. Otherwise, we would likely get 1 exercise done in the 45 minutes while I try to catch my breath. So my modification is to play music the whole time and let the songs dictate the exercises and tempo. I try to sell it as “work on your form” or “it’s just you against you today”. I don’t know if anyone bought it. If they did, they can still return it for a full refund when they Q.
Forgot to give the disclaimer, especially since there were 2 FNG’s, but I’m sure the rest of the PAX watched over them.
The template below is “Song” (Artist) <Time>: Exercises
The Warm Up:
“Devil Went Down to Georgia” (Charlie Daniels Band) <3:35>: Cotton Pickers / SSH / Mountain Climbers / SSH / Hillbilly Walkers / Moroccan Night Club /
The Mountain Climbers came for when the band of demons join in, because I always feel Mountain Climbers are the Devil’s work.
The Thang:
“Olympic Theme” (London Orchestra) <04:07>: Run to the buses.
Since I’m a perennial 6 with some blazing fast 12’s, I tried to diversify throughout to keep us together. In this one, I told the 6’s to take the direct route, while the 12’s took the long way, so we would all arrive at the same time. Because there were 30+ buses in the lot, I probably should have been more specific.
“School’s Out” (Alice Cooper) <3:30> AND
“Yakkity Sax [the Benny Hill theme song]” (Boots Randolph) <2:02>: Cheddar Jack weave with Carolina Dry Docks
About every 5 buses, there was a cone to do 5 Carolina Dry Docks. I know there are some fast men here, but the likes of Dasher and Doc set a blistering pace through these buses. They were done and crushing some LBC’s before the end of the first song!
“Till the Love Runs Out” (One Republic) <3:44> Run to the globe, slingshot back to the 6 (me), repeat.
“All Over the World” (ELO) <4:03> Helicopters / Lap around the Globe
Option 1 for the runners in the group – 1 Helicopter, 1 lap; 2 Helicopters, 2 laps…
Option 2 for the non-runners – 2 Helicopters, 1 lap; 4 Helicopters, 1 lap…
Helicopter = find a curb to do an incline merkin, rotate 90 for an offset merkin, rotate 90 for a derkin, rotate 90 for another offset merkin.
“Baby I’m a Star” (Prince) <4:24> run to the second alcove. While you wait for me, do some Balls to the Wall, maybe mix in some Hip Slappers or Peter Wall Parkers. Nothing is stopping this crew! No complaints (at least none that I can hear). I’m carrying the speaker, so I can’t hear much of anything but the music.
“Off the Wall” (Michael Jackson) <4:05> People’s chair with air presses (or punches) on the verses / Donkey kicks on the chorus
Now, I could finally start to see some people slowing down. I was wondering if this was going to challenge anyone other than myself.
“Band on the Run” (Foo Fighters [cover]) <2:51 [edited]> Run to the front of the school. Partner Hand Slap Merkins while you wait for me.
“Shout” (Isley Brothers) <4:28> Burpees on chorus / Supermans (verse 1) / Plank Jacks (verse 2) / Peter Parkers (verse 3) / Squats (“little bit softer now”) / Jump Squats (“little bit louder now”) / Lunge Jumps (“hey hey hey hey”) / Tuck Jumps (“jump up & shout it now”)
I did this one at my last Q, but I messed up the exercises & timing then. I wanted to do it again for #PersonalRedemption.
At the end, Bottle Cap says, “I used to love ‘Animal House’!” The tone was not nostalgic, but that I had somehow ruined a great melodic memory of his.
“Instant Karma” (John Lennon) <3:21> Run to the pain station in the front corner of the parking lot.
“Far From Over” (Frank Stallone) <3:28> Bear crawl slalom / Paint the Parking Lot / Merkin Ladder / Bunny Hops front to back & side to side
John Travolta is Doc’s favorite actor, so this one was for him. Of course you remember him in the blockbuster “Stayin’ Alive”, the better-than-the-original-sequel to “Saturday Night Fever”. Maybe you don’t.
Or maybe you remember the song from SNL? This was the only full skit I could find that wasn’t coming from Russia.
“Too Legit 2 Quit” (MC Hammer) <5:33> Heels to Heaven / Freddie Mercurys / Boat-Canoe / Rosalitas / Dying Cockroach / Dolly / LBC / Box Cutters / American Hammer / Flutters
Every time the song changed, we changed to the next exercise. A glance around saw some had taken on a more restful pose (me included). It was supposed to be 7 minutes of Mary, but even this felt like 2 minutes too long. And this song is now on my Never Playlist. But I’m keeping the pants.
One minute left to jailbreak back to the cars.
Moleskin:
It felt like a better time management Q than my first one. #smallvictories
It also felt like I was on a chariot ride with all these freakishly fast Pax, but I had no reins; it was just point and go.
#WyldStallyns #leadingfromtheback
I was also grateful to the Pax for suspending the 2 visit rule for my best friend and FNG, Brantley, now named DOS. He lives about 45 minutes away from Dromedary, so a second visit was unlikely. We are now working on finding a site near him. #MissionaryFields
There was another FNG who DOES live near by and will be returning, so he gets his name next time. Thanks to Bottle Cap for bringing him out!
Announcements:
I should have recorded these, but here’s what I remember. Please flesh these out more in the comments section.
17 + Mighty Might showed up for #F3stonehenge. JRR Tolkien did not. This is what had happened:
The Thang:
Mosey over to Ballantyne One parking lot for a little ole COP.
SSH: 35 IC
Merkin: 10 IC
Mountain Climber: 10 IC
Mosey back behind building to South patio. Make stuff as you go:
OK so that was fun. Those all fit naturally together (in YHC’s mind, at least). YHC give the instruction to PAX to “run it back” with no breaks. Thus, 10 derkins, lap, derkins, quarter lap, box jumps, lap, box jumps, quarter lap, dips, lap, dips, quarter lap. Mary to wait for Circle back and pick up the 6.
Met up at the South patio, where Fireman Ed had the biggest smile on his face, and begged for some Jack Webb. YHC (and most the PAX) was gassed from the laps around the lake, and thought a little break off the legs would be nice. As is always the case with Jack Webb, we were wrong. So wrong. Shout out to Fireman Ed, who was asked to lead the JW. 1 Merkin, 4 Air presses, 2 Merkins, 8 Presses…Up to 8&32, when PAX began to beg for mercy. Ed handed back off to YHC, and we got one more 1&4 in, for good measure.
Time was running down, so a quick mosey ensued over to the Stone Mountain Grill. Lunge walk (with a twist) to the front door, and heels to heaven. Continue up past coffeteria, consider calling it there and consuming 700+ calories, and on to the brick wall by Duckworth’s. PAX instructed to get over the first section of the wall by any means necessary, and move to the next section until failure.
Mosey around the medical building, and back to the lot. Bear Crawl Suicides (Thanks Goonie): Bear crawl to the 2nd line, 2 merkins, sprint back. Bear Crawl to the 4th line, 4 merkins, Sprint back. Repeat up to 10, LBC for 6.
45 Seconds left. Pick your Poison. Jail break back to Launch, via the parking lot, or longer route passing around the traffic circle. To YHC’s surprise, nearly all PAX chose the longer option.
YHC on the take out.
Naked Moley:
Kotters for the delay in the BB. #sorrynotsorry #itstillgotdone #beanandgumbodontwritethemeither
As can not be mentioned enough, Co-site Q of #F3HotTubs JRR Tolkien is so afraid of YHC’s Q’s, that he fled all the way to New Mexico to avoid this one AT HIS OWN SITE. Luckily, Wild Turkey is a BEAST and owned the land. #turkeypower
Kotters for the amount of miles covered (4.2 via Strava). More than a typical Stonehenge dawn, but from the #mumblechatter around the PAX, it was appreciated. YHC had promised to burn the calories you would consume with a bagel + coffee, and by YHC’s count of 743 via Garmin, mission accomplished.
Solid work all around, but mad props to the Men who were leaping 9+ feet to get over the last couple of walls. From YHC’s old man memory, the likes of Pebbles, One Niner,and Haggis were able to latch onto the furthest ledge. A few others were able to graze the fingertips, but unable to hang on. Sound off in the comments if YHC missed you. #pride
Mighty Mite showed up for some good ole fashioned COT, and Coffeteria. Always a fun time when he’s around. #denverboundagainprobs #getwellsoon
Thanks go out to JRR and Wild Turkey for the chance to lead at Stonehenge. YHC’s favorite part of the week is recovering from #F3Thebrave #shamelessplug and watching the twitter marketing fly for Saturday Stonehenge (and Tuck over at #F3davinci). Keep up the great work, men.
Announcements:
Same stuff. Whetstone, F3 Golf
Remember to keep the men and women of the armed forces, and the victims of the recent attacks in your prayers. Strive to make this country a better place, even if it’s just one Ballantyne man at a time.
Aye!
Mario