9 Men clambered from their conveyances into the steam room otherwise known as a North Carolinian summer morning. Despite grumbles regarding the relative humidity, all 9 set off in search of improvement through effort, including ABBA who’d been away so long he had parked at the old launch point. Given YHC’s predilection for breaking with the norm, our mosey took us out to Rea then up under the trees (no sidewalk) to 51 then back to the first entrance and to the courtyard. Disclaimer was offered en-route and the mumble chatter was fresh and light… that would soon change. Upon entering the courtyard we proceeded into COP:
Low-Slow Explosive Squats, 3 count down, leave the ground on the count X15
Low-Slow Explosive Merkins, 3 count down, feet and hands leave the ground on the count X15
Imperial Walker at double speed X20
Merkins in cadence X10
Mountain Climber in Cadence X 15
Having broken into a solid flop sweat we proceeded on to the main event which involved 3 special guests, two ~50 pound sandbags named Shawna and Andrea, and an 80 pounder to answers to Peggy Sue. Pax were advised any one bag hitting the ground would result in all pax doing 15 burpees. So informed the group split into three groups, grabbed the bags and moseyed on out to…
THE THANG:
First stop was the hot box where we rotated through step ups with the bags X10 with each leg while the other partners completed dips or derkins respectively. Rotate the bags until each partner had completed one set of each exercise. The bags were rotated so a new group got to dance with ole Peggy and we proceeded to our next stop
2nd stop was the hotbox wall by the parking lot, here we assumed the peoples chair, the “bag men” held down the far side while those sans dates were passing 40 pound slam balls up and down the line, each pass of two balls was followed by 20 overhead presses (unweighted) in cadence. Rotate a new team member under the bags and repeat until all three men held the bag.
3rd stop was just across the road into the parking lot where 10 cones sat waiting, spaced 2 lines apart each. One partner ran a chest to stripe suicide (at each cone drop down into a merkin position where your sternum hits the ground) with hand touches back at the starting point. During this brutal exercise the “bagmen” performed calf raises and the final 3 participated in a rousing game of ball toss, squatting and throwing the 40 pound ball in a triangular order, harder then it sounds believe us. After all 3 partners had a turn at each station, Peggy Sue was rotated to the final group and we moseyed out indian style. The ladies were carried ahead by 3 strong pax while the balance of us ran a “ball pass” indian run with the two slam balls, “sprinting” to the front when the each of the two slam balls reached the back of the line.
4th stop was conspicuously near the vehicles and involved 2X 25 lbs plates and 2X 35 lbs. plates. Here YHC had laid out an agility ladder and weighted exercises began. There was some confusion on how to rotate 6 men through on 4 plates (3 men held the “ladies.) but following some awful clarification from YHC we managed to bumble through the following set. 35 plates held at chest, 25 plates held aloft over head we did left to right shuffles up the ladder, then right in/outs then left in/outs. Each man did each exercise 1X with a 25, 1X with a 35 rotating the bag as necessary. Due to apparent boredom some Pax even took the bags up the ladder, impressive!
After dropping the party favors, and our 3 dates, it was a marvelous evening ladies, the pax set out to the front lawn. We lunge walked out about 25 paces, reverse lunge walked another 25ish and then sprinted back to the pad near the side door. Another lap down to Rea, up under the trees then beside 51 until we returned once again to the cones near the hot-box. We collected the cones (might as well clean up while we’re there) and then had a high-intensity indian run back to the launch point to wrap it all up.
Gummy took us out eloquently as always
The Moleskin:
As per usual, YHC had only mostly planned the downpainment before setting things in motion, so there was some confusion around how to appropriately address some of the stations. While planning for an indeterminate number of attendees can be challenge, surely it’ll be better next time. Nemo (FNG at the memorial day convergence BTW) was incredibly impressive, going step for step with some of A51’s most veteran PAX and hanging close to E-Trade in the sprint which is no easy feat to say the least. YHC is continually humbled by the tenacity and camaraderie among the PAX, today was no easy workout yet any grumbling was in jest and all men showed just how strong the 3 Fs can make us. Most impressive was the fact all of the ladies stayed aloft for the extent of our encounter, even the portly Peggy Sue. YHC was certain at least a few burpees would be dished out yet the strength of the PAX won the day and those burpees were left undone. It is always an extreme pleasure to Q at TheRock and today was no exception, YHC remains grateful for the opportunity and looks forward to the next hurrah… Gummy is next week and LC may be in the plans, just saying.
Announcements:
*F3 Dads has commenced for the summer at Francis Beatty Park in Matthews (9am)
*Follow @F3Spartan for news and updates regarding upcoming races. Next event with broad attendance from the PAX is the Asheville Super (~8 miles) on 8/25. There are multiple houses and/or camp sites being convened so tweet out if your interested. Team name when you sign up is F3 Nation.
At the strike of 5:30AM we began our balmy adventure… and so it goes…
30 SSH
30 LBC oyo
30 LE’s
20 Merkins oyo
30 IW’s
Mozey to bottom of CCS Parking Lot
Words were spoken, warnings given, instructions explained and the fun begins:
30 Burpees oyo
30 LBC’s oyo
Gear/Run Circuit: 4 -1min increments at one of 15 stations, then do 1 full lap around parking lot for 38 mins. 10 secs allowed for rotation between stations.
35# medicine ball, pullover/chest press
Heavy Rope
Heavy Rope/Lateral Raises
Two Handed Swing 35# KB
Suicides 10, 20, 40 yds
Farmer Carry w/ 2-45# KBs, 40yds
12 in Plyo Box jump up w/ 10# Ball
36 in Plyo Box Step Up w/ 15# Ball
42 in Plyo Box Step Up w/ 20# Ball
25# Sandbag Squats
25# ball tricep extensions
Merkins
Rock Hoppers
Jump Squats
Burpees
Hurdles and Sprint, 3-9 inch hurdles, 3-12 inch hurdles, 25 yd sprint
We got in several rounds and then mozey back to front parking lot, finishing with aprox 2.25 miles and several rounds in the circuit.
An awesome take-out by Skywalker
Not much to be said, chatter ended at about 5 mins in and every man worked hard. I was sufficiently smoked, I hope everyone enjoyed the #JukeJeep rodeo. It’s always a privilege to be a small part of the great F3!
Special thanks to Header for the opportunity and to Sinsei for helping me set up the circuit at zero dark thirty.
It was a soupy morning in the UC and actually started raining as I left my house but a little rain never hurt anyone!
COP
Side Straddle Hops X 20
10 Merkins on your own
Imperial Walkers x 15
10 Diamond Merkins OYO (some #mumblechatter by Glass Joe about hating merkins)
Low Slow Squat x 15
10 Manmaker Merkins (For Glass Joe #DontPokeTheBear)
Mosey to grassy area
The THANG
Various gear painstations that went something like this…
Medicine Ball Russian Twists x 40
Plank Sandbag Alternating Pull Throughs x 20
Sandbag Alternating shoulder Overhead Press x 20
Kettlebell Swings x40
Kettlebell Snatch x10 Right arm x10 Left arm
Kettlebell Clean & Press x10 R x10 L
Jump Rope x40
Overhead Ruck press lunge/walk varying distance based on lunge or walk.
Fire Hose (Battle Ropes) x40
Step ups/Jump ups x20
When done with everything Repeato! No breaks, keep yourself moving!
Plank work
Ok challenge yourself, pick the station you hated the most and do one more round of that station!
6 Minutes Of Mary (Well about 4 really)
Rosalita (en Espanol) x 21
Freddie Mercury x 15
Flutter x 15
DONE!
Ye Olde Molskine
There is good and bad to a painstation type beatdown, the good is it challenges you to push yourself and see where you are in your fitness journey. The bad is it challenges you to push yourself, so if you don’t have much in the tank that day you may deprive yourself of the beatdown you need. By looking around at the PAX I think there was some pushing going on, strong work guys!
Welcome to TJ Morgan! He is my daughter’s boyfriend and earned some respect by showing up at my door, on a summer day home from college, at about 4:55am. He is now known as “Hands off” thanks to Glass Joe. (Who also has daughters.)
With all the gear I had to load up in my old Camry (and it turned into a low rider because of it) I managed to forget the signs for each painstation. #QFail So I had to take a little more time than I wanted to explain each station but everyone picked up quickly and off we went.
As typical not only is Overdrive a great workout but it’s arguably one of the best AOs for music playlists. #NoHorseheadQs
Announcements
Tomorrow 06/04 F3 Anson County is converging with F3 Union Co at Outland. YHC & Turnpike on Q
06/11 – Sun Valley 6 AM for a campus clean-up.
06/18 – Union County Q School. HC here: http://www.signupgenius.com/go/30e0f49aaaf2baafa7-f3unionco
More info on these announcements here: http://f3nation.com/2016/06/01/f3-union-co-announcements/
COT
Thanks for taking us out DT!
Always an honor to lead,
AYE!
HB
23 men arrived at the Centurion AO via various modes of transport. A few ran in and several did pre-work. May have missed some pre-work in PAX list. Claim your credit in comments below. 70 degrees with 94% humidity. Started sweating during the disclaimer. VSF planted. Off we go.
Mosey through CCHS campus out to 51 and travel north to plaza at corner of 51 and Carmel. Circle up. Plank to regroup.
COP
Merkin x 10 IC. Hold plank.
Alternating Shoulder Taps x 10 IC
Merkin x 5 IC
SSH x 10 IC
Triple Plaza Loop
Start in parking lot 50 feet from stairwell. Merkin 30 pack (10 regular/10 offset left/10 offset right)
Bear Crawl to stairwell. AYG up stairs, over 2nd story walkway, down stairs to launch. Repeat x 2.
Plank series to regroup. Mary with legs up and IC: Flutter/High Flutter/Protractor/Heels to Heaven
Mosey out of plaza lot to 51. South on 51 back to CCHS campus parking deck level 1 entrance.
Chair Plank to regroup. Following instructions given while planking.
PAX Choice Triple Nickel
5 Burpee
AYG to level 2, 3, or 4 (PAX Choice)
5 Jump Squat. Descend stairs to launch.
5 Repetitions
Plank-o-rama: High plank/RLH/LLH/6 inches/right knee forward/swap-PAX 10 counts for holds.
Group mosey to level 4 for MARY: LBC x 15 IC/6 inches/High Flutter x 15/Hold/Protractor
Descend stairs to level 1.
PAX Choice Sprint to finish. AYG to level 2, 3, or 4. Descend stairs and continue to launch lot.
COT
Moleskin
Just shy of 4 months since last Q at Centurion. IR due to meniscus tear and subsequent meniscal excision surgery 4/8. Limited duty last few weeks. Rolled the dice with this workout. Kept thinking, if you can’t do it, don’t Q it. Options exercised. YHC went to level 4 for only 1 of the 5 Trip Nick reps. Last four to level 3. Felt great to get back out on Q. IR is a hard place to be forced to be. Many PAX reached out with well wishes and to check on YHC. Much appreciated. Remember not to let your IR brothers go through the #sifter when they cannot post.
PAX crushed this workout. Thin Mint was out front on the Triple Nickel. He is also off recent IR. Looking strong. Checkpoint was right there with him #freakofnature. Strong. Hannibal can bear crawl faster than some guys run. Kind of like Dear Abby. Marconi, Lorax, and Gerber near the front on all work. Jambo, Hops, Chelms, Margo steadily crushed the sets. Utah, Cane, Voodoo, Udder, Thunder Road, Pulp Fiction, Wolfman, Lambo, Snowflake, all pushing it hard today. Kotters to Fire Hazard, another PAX coming off IR. Strong work today as always. Kotters also to Rapper’s Delight. 18 years old and questioned hard upon arrival. Dude got it done. Great to see Voodoo who killed it after battling the crud for a week. Garmin had us at 2.77.
Thankful for F3 and the opportunity to lead this fine group of men. Centurion is a great AO. T-claps to Chelms and Margo for the site-Q leadership. Well done men. Several prayer requests voiced in BOM. YHC took us out in prayer.
Announcements
Q School tomorrow at Arboretum Panera Bread. 0600 workout followed by coffee and further discussion. Q101. PARK at Panera Bread at 0600.
F3 Dads: tomorrow at 9:00. 2 options. Ballantyne meets at Bull Ring. A51 is at Francis Beatty Park near the playground parking lot.
Contact Chelms if you would like to help with one-time volunteer opportunities he is planning: pchepul@gmail.com
Margo is working on setting up a date to prepare a meal for the Ronald McDonald House. RMH provides a place to stay for families with sick children that require treatment in Charlotte. Contact him if interested. Date TBD. ptharbin@gmail.com
I drove right past my normal Friday post at Joust for my first Kevlar Q this morning. First vehicle I see pulling into the parking lot was the TRuckster. What happened to the “Great Pumpkin”? Horsey suggested it turned back into the TRuckster at midnight last night.
So as I’m parking my car, the nerves were running a little higher than normal this morning knowing a large crowd of mostly younger, stronger guys would be waiting for me. I thought there were high standards at Kevlar, so I put together a plan that I thought would meet those standards, and it didn’t include any strange objects, coupons, logs, etc. Just you and whatever weight you have on you. After a brief disclaimer, we were off to do it…
COP
Merkin Suicides on the hills
Exercises: Merkins, Wide-arms, Diamonds, hand release, burpees
Partner up:
Partner 1 runs parking lot lap while Partner 2 does called exercise. Flapjack until target number of repetitions achieved. Exercises:
Return to launchpoint
COT and Simba takes us out in the BOM
Moleskin
So the standards weren’t exactly what I thought…apparently the Side Straddle Hop standard is no more than 25 reps. Once the count exceed 25 the pax started dropping like flies…looking around in utter disbelief that the Q could do such a thing… the horror. Everyone perked up though once we jumped into the Imperial Walkers…I’ll bet I could have gone past 25 with these, but thought better of it cut it off there.
BRR training season is definitely upon us…there were some Twitter calls the night before requesting running Baracus vs. merkin Baracus. Do I have a reputation? I do love those merkins, but the love affair died down after last years 10K merkin challenge…never again after the 6 months of recovery time my shoulder needed. Nevertheless, we did some running AND we did some merkins today….even a few burpees called just for Spackler who was pleading that we don’t make him do anymore burpees this week. Sorry Spack…they’re good for you.
Definitely some Q failure during the partner work. The target counts were supposed to be 100 HTH, 200 air squats, and 300 LBCs. People finishing their HTH at various times looking for something to do… I called air squats thinking that was a jump squat…and who knows how many LBCs everyone did. My only response was “quit standing around and do something.” That’s a bank leadership tactic right there. I heard the calls to send me back to Q school in the morning. I probably need a refresher.
It was a chatty group of men this Friday morning…but the group looked strong. I was leading from the six during the hill suicides. I knew this group of men was strong and fast… you all were killing it out there. And Bulldog…I thought he was coming off IR? He was flying! Nice work men, and as always thanks for the opportunity to lead!
Announcements:
Pax of 18 worked on their Beach Body!
Warm-up (Quick warm-up, there is a lot we need to get through)
SSH x 30 IC
MTC x 30 IC
The Thang
Mosey to the back side of the school for the main event.
Round 1
25 Merkins
25 Jump Squats
25 Dips
Run to the “out house” which is about 600 yards round trip
5 burpees
LBC while we wait for the six
Round 2
50 Derkins
50 Box Jumps
50 Dips
Run to the out house
10 burpees
Heals to Heaven
Round 3
100 Merkins
100 Squats
100 Dips
Run to the out house
15 burpees
Flutter
Round 4
50 Derkins
50 Jump Lunge
50 Dips
Run to the out house
10/5 burpees
American Hammer
People’s Chair w/ Should Press 30 IC
Mosey back to the AO
Since we have a few minutes to kill
10 wide arm Merkins
10 diamond Merkins
10 Military Merkins
Bicycle 30 IC
Moleskin
I know we typically do a gear type workout on Friday’s but I wanted to change things up a bit. We did 255 merkins and covered 2 miles during the workout. It didn’t seem like that much running. Ops, I did say there would be much running. Bottle Cap, Land Shark, and Flipper led the charge during the first couple rounds of the merkin mania. With football season right around the corner I feel bad for Land Shark and Flippers teammates. They will be coming in ready to whip everyone else in shape. When I mentioned something about Beach Body, Dirty Bird said he was already ready for the beach. I love to see everyone working so hard and trying to get better at each workout. I do apologize that our FNG didn’t get the disclaimer at the beginning of the workout. They did show up a few minutes late and found us around the back side of the school.
Family workout on Saturday at 9:30 at Cuthbertson Middle. Wives, kids, and friends welcome. It will be a 30 minutes workout that will give everyone a sense of what we do at 5:30 in the morning. Hopefully they won’t think we are crazy anymore!
Spartan Super in Asheville August 6th. Sign up under competitive division and F3Nation team. Plan on going down the night before, not sure of the hotel plans yet.
Union County Q school is next weekend at Indian Land. Anyone thinking of stepping up as Q should think about going. We need more people stepping up to lead.
Thank you Shop Dog for taking us out.
10 vets came out to Hydra on a beautiful Thursday morning. A brief disclaimer was all that was needed for this crew, no FNGs unfortunately. I called this workout 400. As in 400 reps. But we had enough time and energy to make it 500. So it went…
Warm-Up
The Workout
Moleskin
Good group of men. All in 500 reps. Right at 2.4 miles on the feet.
Announcements:
Well, sadly a tweet about 1000 reps scared most of you from posting this morning. However, 12 bros couldn’t wait to find out. After further research, the 1000 rep challenge was for arms only, so I modified it …a little. See below:
SSH x 25
Merkins x 15
Prying squat x 5
Good morning x 10
200 KB challenge
Swing – 50 reps
Snatch – 10 reps each
Clean & Press – 10 reps each
Reverse Lunge – 10 reps each
Squat & Press – 10 reps each
Lawn mowers – 10 reps each
Swing – 50 reps
PARTNER UP/DOUBLES
Chest super set
Flat
Incline
5×10
Leg super set
Alternating lunge
Deadlift
5×10
Shoulders super set
Arnold press
Shrugs
3×10
10×10
Swings
Merkins
NMM – No Mary at Meathead
moleskin:
Another great group this morning. The usual suspects, because they fear nothing, and some new faces, because they knew nothing. The plan was never really to pack 1000 reps in 45 minutes. Not sure that can be done, and more than likely, that woulda included a lot of wasted reps. Not what we’re looking for with kettlebells. Not a lot of mumble chatter today, which is usually the case at Meathead. One, meatheads come to workout, and two, hard to hide lifting in a circle for 45 minutes. That’s really the beauty of this site and why we are stronger. So, if you’re reading this as a “non-BRO”, now is your time. Think you’re too inexperienced, everybody is at first and we have the pax to help. Think you’re too old, ask the co-site Q (46), other regulars who range from 46-52. Think you’re just a runner and this wouldn’t help, ask Turkey Leg, Fletch, TR, and Soul Glo if it’s helped them? Bottom line is, “Strength Matters”…post at Meathead.
Brown
Now there’s a title that is sure to create some page views for my backblast.
3 things I learned at F3 this week:
This morning 14 strong men saddled up to the greenway parking lot to conquer the smooth and sexy hills of #theLC. This is a great course and thanks to Hairball’s infatuation with MTV and their wonderful programming, we have a new classic route name. Maybe it’s the warm weather, the early sunlight, or most likely the PAX’s love affair with bald runners, but numbers are picking up for the summer at DT. Good to see a consistently strong crew out there.
The Thang:
The plan was simple this morning (as it usually is at DT when we aren’t trail running with Tuck). Mosey north on Rea, cross 51, and hit the Five Knolls neighborhood for some repeats. Just in case folks were delirious from the humidity, YHC drew a nice chalk map for everyone. It was very complex, but after walking HoneyBee through it a couple of times he finally got it. Directions: Start, long arrow with a u-turn back, Finish. Repeat. (it was the last one that tripped him up)
Moleskine:
The more things change the more things stay the same at DT….we had some “new” blood that YHC hasn’t met before (Fletch and Geraldo), and we had the same guys out front killing it (HoneyBee & Mr. Brady).
Speaking of HB…right out of the gate he takes off and I knew he was going for the infamous 3 laps. You can’t tell from Strava, but I think he got it. Kudos to you my fast bald friend.
Teddy, Fletch, and Mr. Brady were all strong this morning. Teddy stormed out of the gate only to have his soul crushed on the 2nd repeat of that beastly hill. He recovered nicely though and finished running hard. Mr. Brady was fast up and down the hill this morning….looks like he brought his Slip N’ Slide to the workout. Fletch was killing it…nice to meet you today. You stayed right with the Bee all morning…by the way, your movies are classics (I’ll have a bloody mary and a steak sandwich and….a steak sandwich please).
Cheddar showed up on time today!
StoneCold was a beast again today….we kept each other company up and down those damn hills. Thanks for not letting me slow down this morning…we both agreed that the hill on the way out is the worst. During our run he told me all kinds of cool stories about Vince McMahon. Did you guys know that wrestling is fake?
Another solid crew spread out across the course today….and it’s nice to see you guys out on a regular basis. Margo helped me set the pace at the beginning and ran hard until “leaving early for a meeting”. Hannibal was his methodical self, CheeseCurd complained that the hills sucked, Utah grunted at us when we said “good work”, Huggie Bear hugged everyone he saw, and Prohibition was boozing it up and down those hills.
Geraldo kept me company on the way back to COP. I asked him about Al Capone’s vault and how bad it hurt when the chair broke his nose. Bring back the Geraldo show!
Another fine showing for Devil’s Turn. Thanks for the opportunity to lead.
A tenacious twenty men posted at Rebel Yell to knowingly or unknowingly support YHC on his 1-year anniversary of returning to F3. A total of 366 merkin-based exercises were called during the 45-minute workout to commemorate the 366 days that have passed since YHC’s decision to take the red pill and become better.
The Thang
Circle up next to movie theater for 6 very slow tempo merkins.
Mosey to grass at Stonecrest entrance on Elm (across street from Murderhorn entrance).
Diamond Jack Webb
Suicidehorn
Slap Happy
Mosey to main road that cuts through Stonecrest, near large hill.
Ascending Curb Crawl
Mosey back to parking lot for COT. For those of you playing along at home, that was:
Skin of the Mole
YHC really appreciates the men that made it out this morning to help celebrate. You (and others not present) have made YHC stronger over the past year and have pushed YHC far beyond where YHC thought possible. Not only that but the memories and friendships made in just one short year are priceless. YHC can’t thank you guys enough for the positive and lasting impact that you’ve had on YHC’s family.
Mario was strong as ever this morning, leading the way on Suicidehorn and the dreaded ascending curb crawl. Brisket, Bucky, Mic Check and Wild Turkey helped push the pace on Suicidehorn. Well done, men. Great to see Busboy after a year-long layoff. Keep posting. Congratulations to those that gutted through all 366 merkins that were deviously called this morning. YHC wasn’t sure we’d have enough time to get them all in but we kept the pace moving and got them done, just under the wire. It wasn’t fun and it wasn’t pretty, but at least it’s over and we’re sharper.
Announcements