Last week Puddin’ was looking for a volunteer to Q this week as apparently he and Goodhands have slacked on the scheduling aspect of being site Q’s. Anyway, was happy to step up as I have been trying to get to Hydra as often as I can and have enjoyed posting out there. No new faces in the crowd so I dropped a quick disclaimer on the group and we got moving.
The Thang:
Warm up run down Rae to the C/O of Colony and hooked a right down Colony. Went past the shopping center and circled up in the parking lot of that office/medical building.
Mountain Climber X 20
Slow Merkin X 10
(I’m not a big fan of the COP so made it brief)
4 Corners / Starfish
Corner #1 – Burpees X 10
Corner #2 – Diamonds X 10
Corner #3 – Wide Grip Merkins X 10
Corner #4 – Hand Release Merkins X 10
(10 merkins in the middle after each corner)
Mosey into The Colony Shopping Center and meet at the fountain. Each PAX grabbed a bench for 3 rounds of work:
Round #1 – 10 Step Ups (each leg), 10 squats, and 10 Monkey Humbers
Run to the far island in the parking lot and back.
Round #2 – 20 skull crushers and 20 derkins
Run to the far island in the parking lot and back.
Round # 3 – 50 dips
Run to the far island in the parking lot and back
Mosey over towards Dunkin’ Donuts for some Mary:
American Hammer X 20
Freddie Mercury X 20
Back to the Harris Teeter parking lot for 7’s (merkins and squats)
Bear crawl Indian Run (is that what its called???) across the parking lot
Mosey back to OPE.
Circle up and plank.
Each PAX holds in plank while PAX #1 does 10 merkins (while PAX still hold plank), PAX #2 then completes 9 merkins, etc. (down to 1).
Hit the little baby track for 3 laps to hit the mileage desired.
The Thang:
Pretty small, yet a very solid group this morning. The temps felt good so I wanted to get a few miles in. We ended at about 3.1 so was happy with that….although Frosty Paws seemed less than thrilled with the territory covered. Sorry. Queen took the lead on most of the running activities with Marge nipping at his heels.
There wasn’t a ton of chatter but we did learn that a good showing in pool volleyball at Windyrush “Country Club” in front of your wife can really pay off later that evening at home (per Frosty Paws). I’m sure Puddin’ is also familiar with that drill.
Puddin’ Pops light gray shirt was dark gray when we ended so I take that as a sign of a fairly decent workout.
Announcements:
– F3 Dads has started
– Goodhands made mention of something called “Slack” that Hairball is pushing on people. Puddin’ seemed less than impressed and said it was just a Twitter for F3. Who Knows
Appreciate the take out, Queen.
Thanks to Puddin’ and Goodhands for the chance to lead. Hope my VQ out here was good enough to get me on the schedule.
Not feeling very creative this day so I decided to proudly borrow a HIIT workout from my friend Argonaut. With some guidance the night before I proceeded to download the app & music he kindly referred to me… and just like that everything was setup for the next morning. One thing to note, the two playlist he sent me was not kid friendly (#earmuffs).
While music was played (that you needed earmuffs for) and a tabata timer, we performed a series of exercises together for 30 seconds, followed by 15 second of recovery to prepare for the next station. After each cycle, run around the parking lot and return for the next round. 7 rounds were completed.
Warm-up:
The warm-up segments were as followed:
Jog a lap around the parking lot (2 minutes)
The Thang:
This second round, I cannot remember what the heck we did… Just know it was a build up as we’re still warming up. That’s what I get for waiting a week.
Jog a lap around the parking lot (2 minutes)
Completed 3 sets of:
Jog a lap around the parking lot between each set (2 minutes)
Completed 2 sets of:
Jog a lap around the parking lot between each set (2 minutes)
Moleskin:
One thing we know is that Indian Land guys are not the best about getting BB up. That being said, there is going to be more push to ensure these get added on a regular basis. Not too many prayer request / things going on other than Hog & Coyote on Father’s day weekend.
Always an honor to lead… Bounty Hunter over and out!
17 SOBs were intrigued by the pictures of tractor tires, weight plates, punching bags and a sledge Hammer piled in the back of my truck and the promise of gear work at Fat Camp. Here’s what we did:
The Thang:
COP: SSH X 15, SSH…I mean IW X 15, Merkins X 15
Count off by six to separate into pain stations. Each PAX will complete each exercise at a pain station before moving on to the next pain station.
Pain Station – Body Weight
• Pull-ups X 10
• Merkins X 30
Pain Station – Sprints
• Sprint down to the entrance and back.
Pain Station – Hair Burners
• Hair Burners down and back X 1
Pain Station – Liftin Heavy Stuff
• Pick up Heavy Bag and carry it 20 yards, Squat X 10 and carry it back
Pain Station – Inch Worms and Overhead Press
• Feet on the Weight Plate and Inch Worms down and Pick up the weight Plate overhead press back
Pain Station – Burnin Rubber
• Beating the tire X 10 Sledge Hammer Swings
• Tire Flips X 10
At 6am, mosey over to the monkey bars for the hanging pull-up challenge
Hang for 60 seconds, do one pull-up; repeat for 10 minutes without getting down. – Scratch that!
Mosey over to the parking lot. Suicides down the parking lot and back.
6MOM – LBCs, Merkins, Dollies, Merkins, Flutters, Merkins
COT
Moleskin:
I pre-tweeted/slacked pics of the gear in my truck and the PAX were interested. The goal was to circle through the pain stations at your own pace (AMRAP). Most guys got 4 laps in before time was called.
There seemed to be an abundance of complaining and whining. I’m gonna take that as a complement. Weight plates are tough. Hairburners are meant to crush you. Inch worms kill the core. You’re welcome.
The hanging pull-up challenge was a complete failure. Or was it??? I’m challenging the men of Fat Camp to add that to the winkie every week. Start with 2 rounds, in a week or 2 add and round and continue to build up. By the end of the year, I’m betting most guys can complete the challenge.
It was great to have Chanel back out in the Gloom. He’s been battling injury and the fartsack for months. Keep posting brother. Modify and needed and don’t let the Fartsack keep you down.
Welcome Spalding! Spalding is a fellow tax bean counter with myself. Great to have you out buddy.
Shout out to Chanel and Pebbles for loaning me some gear.
Announcements:
F3 Dads at Parking Lot behind the bulls at Ballantyne Corporate Park 9am on Saturday.
F3 Dads Community Service Day 6/18
Sign up for Whetstone
We had an even dozen fine men post for some solid KB work.
WARMUP –
30 KB Swings, 20 IW, 20 American KB Swings, 20 MTN climbers, 10 1-handed swings each arm, 20 LSS, 5 Snatches each arm, 10 staggered merkins, 5 Cleans each arm, 10 staggered merkins, 10 lawn mowers each arm, stretches.
Mosey to playground with your bell of choice for the main event…
THE THANG:
6 sets of
KB Swings – we alternated each set between 2 handed swings, American Swings, and 1 handed swings 5 each arm.
Snatch – 5 each arm
High Pull – 5 each arm
Clean – 5 each side
Pull ups – 5
Row – 5 each side
Moving fluidly through each exercise without putting your bell down.
1 minute rest between sets.
Cool down/ Mary/ Time Kill/ Catch my breath:
I called on several PAX to lead us in a final round of their favorite exercises:
Brown – 10 KB Swing flip catch, squat, press complex
Bananas – 5 Snatches each arm
HorseHead – 5 clean & press each side
Arena – 20 Good mornings
Destiny – 15 KB Curls
Dun.
The Naked Man Moleskin…
Announcements:
Ghost Runner – 7:30pm Arboretum
10 Pax showed up this morning with light humidity and great weather to sweat. Here’s what happened.
Began with a mosey up to Sardis around Sardis back through main entrance of PDS, run down to starting point. Had the PAX circle up for some warm up exercises. Exercises included: Side Straddle Hop x 20, Imperial Walkers 20, Mountain Climbers x 20, Low Slow Squat x 20 and OYO Merkins x 10.
Mosey to the stadium for step work.
PAX start at bottom of stadium steps to perform a ladder. Start at top of stands with x 14 jumps squats followed by x13 Durkins at botton of stands. Continue ladder until work down to x1 Durkin at bottom of stands.
Mosey to edge of track and partner up at the benches. Partner 1: run to the 50 yd line and bear crawl/crab walk/lunge walk across the field and return back to benches. Partner 2: combination of step ups and dips during partner run. Three rounds of pain.
Mosey over to starting line of track for four corner drill. 5 hand release merkins at first corner run to the second corner with group. Group does 10 hand release merkins at second corner then runs to the third corner of track. Group does 15 hand release merkins at third corner of track then runs to final corner. The group does 20 hand release merkins at last corner.
Mosey back to benches at edge of track. Circle up for “Pick Your Poison” Mary. First round: Baracas led the group with flutter kicks. Second Round: Funky Cold led the group with boxcutters and Arena finished the exercises with LBC’s.
The “night cap” was all you got back to Shovel Flag to finish the pain.
Moleskin:
A few items of note from the morning’s events. Baracas looked like death before the workout this morning and felt like death after the mayhem. I also kept hearing a bunch of mumble chatter about Semi-Gloss’s 4 mile death march off campus from the previous week.
Special thanks goes to John Deere and his tunes that helped the PAX through the pain this morning. Everyone did nice work today! Thanks for the opportunity to Q!
Announcements:
The Charge needs more QIC’s for this summer. Please email Baracas about dates. F3 Dads: Metro –Freedom Park (Train) at 9am this Saturday, Area 51 – Frances Beatty Park this Saturday at 9am
11 men gathered in perfect weather conditions to race themselves at an AMRAP course at The Maul. Then the most random thing ever happened.
The Thang
Mosey to front of movie theater for COP, with high knees and but kickers on the way:
Dry-run through 0.58 mi AMRAP course to point out pain stations, then hounds were released. All PAX completed 2 laps after the dry-run.
AMRAP (As Mauly Reps as Possible) Course:
Meet back at start of course at 6:05. Mosey back home, doing switchbacks around the trees on the way.
Circle up in plank position next to theater. One man does 10 merkins, followed by the man to his left. All hold plank until everyone has gone.
3 minutes of Mary
Moleskine
Announcements
Where’d the humidity go? No complaints here after a very muggy Monday run up Horsey McHorseArse. YHC got a text requesting mileage for DV. So, I was happy to oblige since I did not have anything in mind. Remembering Spackler’s Q from a few weeks back, we laced up the kicks and were off.
The Thang:
Jog/Mosey/Run into the dark forest of Raintree to the Rounding Run loop. Partner up of like speed. Pt # 1 goes one way, Pt #2 the opposite way, when you meet up do 20 partner merkins, keep going in the same direction around the loop and when you meet back up at the start do Partner shoulder presses (5-10 each). Rinse and Repeat but switch directions. X 3 or X 4
Mary: LBC x 25, Dolly x 25, Heels to Heaven x 25, Protractor x 1 min.
COT
Naked Moleskine
Gloss kept his shirt on…
Bug was out and grinding away at the mileage.
Tackling Dummy was driving Ms. Daisy (Harley) who had to check out a little early for a coffee meeting or something.
Swiper and Turkey partnered up to blister the course.
I think Frasure was bored.
Others were up and down those rolling hills with their heads down and push through. Good work folks, especially the ones that showed up for more boot camp vs. running.
Annoucements:
F3 Dads- both Area 51 and SOB land this Sat.
Slack- another social media chat room for locker-room chatter. Gloss wants everyone on it so they can view his dancing GIFs #nothanks
Pre-ordering is now open for official F3 Area 51 running shirts, through June 22nd.
On the front is the F3 logo and on the back is the Area 51 logo/shield, each printed in reflective ink.
Options include a Neon Green Sportek Racer Mesh or a Neon Yellow Sportek Competitor, both of which are a light, moisture-wicking tech fabric.
Delivery is expected by mid-July, just in time for the peak of your BRR training and for all of your road running the rest of the year. (or, if you just like to wear bright clothes, feel free to wear them anytime…)
F3 Area 51 Reflective Shirt Pre-Order
Aye.
Upper 50s and lower humidity made for a fine morning to do some work at Anvil. With site-Q’s McGee and Lobsta unable to post, the VSF was flying. Two FNGs on site when YHC arrived. Warmly welcomed by the PAX. Then, out of the darkness, Brushback joins the PAX after running the quarter mile in. Crew of 19 is disclaimed by the QIC.
Thang
Mosey through the vast Calvary parking lots over to lot near entrance 1
COP
SSH x 15 IC
Imperial Walker x 15 IC
Mountain Climber x 15 IC-hold plank
Merkin x 15 IC
Short mosey to adjacent lot next 51.
Repeats
Bear crawl to 1st island. AYG to end of the parking lot. 10 Burpee. AYG back to 1st island. Lunge walk to start. Plank to wait for 6.
Repeat x 2. Rep 2: 20 Jump Squat at end. 3: 30 Merkin at end.
Mary: Flutter x 15/Dolly x 15
Mosey to Pavilion.
Bench Set: 15 Jump or Step-Up/15 Dips/15 Derkin
Mosey to base of CHAMPS hill.
Triple Nickel
5 Burpees/Run up Hill/5 Carolina Dry Docks/Run down Hill/5 Reps (5/5/5 for Triple Nickel)
Chair Plank to regroup.
Mosey to Rock Pile
Rapid Fire Rock Set (per Twitter request from Haze)
Exercises done consecutively in civilian cadence to 10. QIC calls up or down, PAX calls 1-10.
Curls/Tri Extension/Overhead Press/Curls/Tri Extension/Overhead Press/Rock Squat/Curl
5 Rockees OYO and deposit rock to pile.
Mosey back to Pavilion.
Repeat Bench Set x 2. Upon completion, one lap around perimeter of CHAMPS field. Finish at parking lot across thoroughfare from Pavilion. Plank to wait for 6. Merkin x 10 IC. Mary: Heels to Heaven x 15 IC/6 inches/High Flutter x 15 IC/6 inches. Recover and mosey to launch lot.
COT
Moleskin
Welcome to our FNG’s, Brilleaux (pronounced: “Brillo”) and Once-ler. Solid work out there. Glad to have you join us at Anvil. Kotters to Brushback, who was a soft commit for Anvil when we chatted after church on Sunday. Great to have you back out with the PAX. 2nd post for Schneider, who was recently an FNG at Anvil a few weeks ago. Keep on posting. Knight Rider was #kotters and late last week at Anvil. Today he was on time and slayed all the work. Welcome to Queen, who typically posts at Hydra. He may have been a site-FNG. Another PAX who killed the workout. Hops took off like he was shot from a cannon on the 1st repeat and stayed near the front for all the work. Usual guys pushing the pace today. Alf, Thin Mint, Lorax. Red Rocks looking fast and strong, along with Cane, Hammer, Abba, Lambo. All pushed hard today at Anvil. Rapid Fire Rock set audibled in at the request of Purple Haze. He mentioned pool season. YHC will work on some new material to keep it fresh. These first couple of Q’s off IR included some staples. Meat and potatoes, if you will. Old school stuff. Covered 2.45 per the Garmin. Lower temp and humidity was a welcome change over the past few days. T-claps to Hops for the takeout prayer in Ball of Man. Keep site-Q McGee’s mother in prayers for healing. Always a pleasure and an honor to lead the men of Anvil.
Also noteworthy: YHC and Van Pelt talked a little BBQ after BOM. Sauceman’s BBQ at Tryon and West tops his list for Charlotte ‘Cue. Moves to the top of my list for Charlotte eateries I need to try.
Announcements
F3 Dads. Saturday at 0900 at Francis Beatty Park (A51) and SOB option at the Bull Ring in Ballantyne. Same time. The kids and dads have a great time. Check it out. I am out this week due to swim meet. Mr. Brady is A51 Q.
Whetstone Program. PAX mentoring program. Sign up as mentor or mentee. Lex Luther is A51 Q.
My count is off however 20+ men showed up for a hot and humid tour of Bagpipe. It has been awhile since I last lead at Bagpipe, however it was old hat.
Warm Up
20 SSH
20 IW
Mosey over to Loch Ness lake and partnered up.
1. 100 merkins combined followed by lap around the lake
2. 100 incline merkins followed by 2 laps around the lake
3. 75 burpees followed by 3 laps around the lake
Mosey to parking lot for Mary
15 Crunch
15 LBC
15 Pistol Cruch right leg, 15 left leg
15 side cruch right, 15 left
15 alternating toes
15 no name right, 15 left
Finished just enough time for a round of partner pulls and pushes before small mosey back to the start.
Great workout by all, it was hot and humid.
Always a pleasure to lead.
Chippy