20 PAX posted for YHC’s first Q at #F3Dromedary. Easy to get in plenty of running at such an expansive AO. Here is how it went down:
WARMUP
SSH x 25 IC
IW x 20 IC
Merkins x 15 IC
Low slow squat x 15 IC
Mountain climber x 20 IC
THANG
4 corners around the big parking lot with 10 diamond Merkins at each corner. Plank until the six arrives.
Repeato, this time with wide arm Merkins at each corner.
Mosey to the short track and partner up between the track and picnic tables.
P1 runs a lap while P2 runs up to the tables and does 20 step ups and 20 dips, then back to track and meet partner for 10 hand slap Merkins. Flapjack, do another 10 hand-slap merkins, then plank and wait for the six.
Repeato, this time with 20 derkins and 20 squats.
Repeato, this time with 20 dry docks and 20 sister Mary Catherine’s.
Mosey over to the hill for 7’s with burpees at the top, and hand release Merkins at the bottom.
Plank until everyone finishes, then what the heck, plank up in a circle for a merkin-wave. Made it about 5 times around the circle. Recover.
Head back to base just in time for a couple Mary exercises.
LBC x 20 IC
Rosalita x 20 IC
DONE
MOLESKIN
This site has a really good group of guys which makes it very enjoyable and an honor to lead. Everyone really pushed themselves and each other. Great job. Sorry for all the running, but it’s what I’m weakest at so that’s what I need to do more of. YHC was too smoked to hear much mumble chatter, sound off below with anything I missed.
Announcements:
Several. Check twitter and website.
-3rd F Sanctuary at Brooklyn Pizza Wesley Chapel Thursdays
-SOB run at 7 on Wednesdays at Brazwells in Ballantyne
-F3 Dads – one in SOB land and one in Area 51
-This Saturday Cuthbertson Middle – Family F3 workout at 9:30
–
A few F3 Union Co happenings in June:
06/04 – F3 Anson County is converging with F3 Union Co at Outland. They’ve lost their campus to HS graduation that morning so thought they’d make the trek to UC like we made the trek to AC to launch down there. Cool way to meet some F3 guys you probably wouldn’t meet otherwise.
06/11 – Sun Valley clean-up. YHC and EE have noticed the campus needs to be picked up on some of our pre-runs. So, instead of a pre-run on 06/11, we will meet at 6 AM for a campus clean-up. Here’s the catch: YHC has the Q and I have plans for at least 300 burpees (notice that at least part). But, each full bag of trash is worth 50 burpees (half bags are worth 25 though YHC gets to determine what’s really half or not). So, don’t feel like you have to meet at 6 AM especially if you like burpees and a dirty campus. #giveback
06/18 – Union County Q School. Area 51 has done a few of these but it can be harder for some of our guys to make that trip so let’s do a Union County Q School. Hairband and YHC will lead and we will go from 7:00 to 8:30 that morning. Should help understand better about why we do some of the things we do. For guys not interested in Q school, we will still have our regular Saturday F3 Union workouts at Commitment and Outland. Sign up here if you plan to attend: Sign Up Genius
That’s all for now and look forward to seeing you in the Gloom!
Glass Joe
99 Days until the BRR and time to start the double down training!
Starting this Thursday, June 2, Ghost Runner will launch from the Arbo ABC at 7:30 PM.
The goal for this workout is to simulate the BRR and get used to training on short recovery times by running Thursday morning at Devils Turn on your own, run Thursday night, and workout again Friday morning. It will also help train at hotter temperatures than we normally get during the 5am hour.
There are links below to set 6 mile and 4 mile routes which cover the hilliest portions of Raintree. You may choose to modify with more or less mileage, but this is not designed to be your long slow distance run of the week. The average BRR leg is just under 6 miles and this is planned to mimic a BRR scenario.
6 Mile route – http://www.strava.com/segments/12183575
4 Mile route – http://www.strava.com/routes/5221701
While these will be the primary routes this summer, stay tuned to twitter and pre-blast options for alternatives throughout the summer.
And as we learned last year, the real driver of PAX to this is the added incentive local craft beers at Vintner’s in the Arboretum immediately following (call it 8:30 to 8:40 for those of you who can’t make the running portion of the event.) Bring a towel, dry clothes, and maybe some deodorant to make yourselves somewhat tolerable to the ladies night out groups at Vintner’s.
The post workout at Vintner’s is a not so subtle ploy to drive attendance at the workout. I don’t see any of the workouts ending at 0615 offering such and opportunity.
-Alf
7 PAX decided that posting at a 0500 0515 workout was a better idea than sleeping in after staying up to watch the Splash brothers eliminate the Thunder in Game 7 of the Western Conference NBA finals.
The THANG:
The Moleskin:
Announcements:
In the spirit of our hometown Hero advancing to the NBA Playoffs, YHC led a school-yard basketball themed workout but instead of getting letters that spelled P-I-G or H-O-R-S-E played L-E-B-R-O-N
Each letter represented an exercise and one of the PAX shot for that letter to determine how many of them we would do. Example: L stands for LBC. Skywalker shot to see how many LBC’s. Each shot missed increased the # by 20.
LBC
Elevens – merkins squats
Bear crawl
Run
One legged burpees
Nippler
Unfortunately the PAX shot a dismal 4/30 resulting in the following exercises:
LBC’s – 60
Elevens- 4 basketball goals apart Merks & Squats
Bear crawls X2 (4 basketball goals apart)
Run x3 track laps
One legged burpees x 30
Nipplers x 40
Flapjack in reverse up the exercises
Nipplers x 60
One legged burpees x 40
Run x saved by Smoky
Moley Mmoley mmmoley
After watching Curry shoot the lights out in Game 6&7, it is safe to say that I had higher hopes for our squad this morning. But from the word “Go” Skywalker put the ball in the dirt and it didn’t go much better from there.
Top Shooters:
Smokey: 10% – with a real game changer at the buzzer of the workout to prevent another round of running
Fireman Ed: 8% in true Lebron fashion he made a lot, but shot a lot too. Saving the PAX from heavy losses on more than one round.
#SCtop10:
Puddinpop had a highlight reel moment with a cheeky flick up to his hand using right boot. As a soccer player I can respect that.
Technical Foul:
Tiger Rag: none too amused with the basketball, game face securely fastened, intentionally threw his two shots away resulting in 2 additional laps for the PAX, brutal.
MVP:
Sweeny Todd: Not only did he let YHC borrow his watch (rookie mistake leaving it on the dresser this morning) but he also had the best form out there this morning while also leading most rounds.
I appreciate the chance to lead. I count it as a blessing each time, I am glad you all were able to have a little fun while putting in some good work.
DW
17 men arrived on the first day of June to do some work. Veteran crew so brief disclaimer and off we went.
Mosey through the parking lot for about .25 miles before circling up
COP
SSH X 10
IW X 20
Merkin X 15 (in cadence)
MC X 20
Hold Plank (6 inches)
THANG
Grab a lifting rock (Holy Crap, Ickey’s rock was HUGE)
Curls X 20
Merkins (OYO) X 15
Chest Press X 20
Wide Arm Merkins (OYO) X 15
Tricep Extensions X 20
Dive Bomb Merkins (OYO) X 15
Gather in groups of 3 for 3 rounds of grinders. Keep 1 rock for each group.
Station 1- Curls, presses and tricep lift with rock
Station 2 – Jump Squats (round 1) Squats (round 2) Lunges (round 3)
Partner 1 stays at station 1 for rock work. Partner 2 & 3 run across lot station 2 (lamp post). Partner 2 performs called exercise while partner 3 runs back to relive partner 1.
Put rocks back and line up horizontally in parking lot. Broad Jump to 1st line, Bear Crawl to 2nd line, Broad jump to 3rd line. Turn around and Bear Crawl to 1st line, Broad Jump to 2nd line and Bear Crawl to 3rd line.
Mosey over to the “Snack Shack” and partner up. Partner 1 performs called exercise on bench while partner 2 runs across parking lot to lamp post and back to relieve partner 1.
Round 1 – Jump Ups / Step Ups
Round 2 – Dips
Round 2 – Decline Merkins
Mosey back to launch spot and plank while waiting on the six. Head to the bottom of North Face for 3 rounds of hill work. 5 get-ups at bottom and 5 burpees at top.
Mosey back to launch spot for 2 rounds of sprints to light post.
4 Minutes of Mary
Flutter X 20
Heals to Heaven X 20
LBC X 30
Elbow Plank for last minutes
YHC signed up to Q a while back but procrastinated in planning. The plan was to do a little bit of everything and cover a lot of ground. Mission Accomplished! Good to see a few PAX who have not posted since 2015 (Lambeau & Night Rider). Night Rider arrived a little late but caught up during COP. Lobsta Roll is known to pick a big rock but Ickey Shuffle gets the (Man of the Day Card) for the size of the rock he chose. YHC laughed and lost count briefly upon seeing it. North Face going to be scratched from the plan if it rained last night. I kind of wish it rained. Thank you Lobsta and McGee for the opportunity to lead.
Announcements:
Need more Q’s – Contact Lobsta Roll and McGee
Q School Saturday – 6am-8am at Panera at Arbo
F3 Dads – 9am Saturday at francis Beatty Park
Wet Stone Mentoring Program – Need volunteers – Contact Lex Luthor
10 summer lovin’ PAX greeted humid June with a groan and renewed resolve to get bigger, faster, stronger. Here’s what happened next:
Partner Up. Rounds are 3 minutes long.
Rd A: Abyss Merkins with Resistance : P1 with feet on curb, hands on KB handles, P2 stands in front and applies pressure to shoulders of P1. 8 slow, deep merkin reps. Switch and Repeat until round is over.
Rd B: Dead Hang Pull-Ups: P1 does 8 dead hang pull-ups (pausing a full second at full extension), P2 deep air squats (1 second hold at bottom) until P1 is finished. Switch and Repeat until round is over.
Rd C: Arm Complex: P1 and P2 do same thing.
– 8 bent over row (R)
– 8 curls
– 8 bent over row (L)
– 8 curls
– 8 KB press (R)
– 8 tricep extension
– 8 KB press (L)
– 8 tricep extension
Cycle through until round is over.
Repeat rounds A, B and C, three times each…Then,
50 KB Snatch OYO, Plank for the six.
Mosey down to the pristine artificial turf for some max effort, full length sprints. The goal here was to work on long-striding, well formed sprints, that stay at full speed for the length of the soccer field. 110 meters. Mosey to the south side of the field:
COT, OneNiner closing prayer
The joints and muscles groaned deeply when YHC emerged from the sack this morning, and complained again when emerging from the truck in the Elon parking lot. It was clear that YHC was going to be passenger #1 on the strugglebus for this post. As the PAX rolled in, it was obvious they were in no hurry to emerge from the “comforts” of reclined bucket seats and recycled air. Clearly everyone was sore from a combination of Memorial Murphs, Black Diamonds, long trail runs, and/or hot-tubbing. Like an old locomotive that hadn’t been greased in a while, we all joined in a long groan as we set off for the initial mosey at a slow pace. Reassuring to know that YHC was not the only passenger on the pain train.
Grinding effort from all this morning. Lot’s of good grunting during the resistance merkins; nothing quite like the sensation of complete muscle failure. Pretty sure you could put a house on Haggis or Marlin’s back and they could still complete the resistance push-up; Overhead simple doesn’t quit, he had one rep during the last round that probably should have resulted in failure, but he pushed through, completing maybe the longest rep of all time (complete with grunt). Fire Hazard and Tolkien beasted the pull-ups (others may have as well, but noticed those two dudes crush it particularly). During the unexpected call for 50 snatches (even YHC was surprised, where the heck did that come from), Pebbles grabbed YHC’s mega bell and crushed the snatches. (the megabell is only 55lbs, but the handle is super fat, which makes it mega and sucky). Thanks Pebbles, I got to use a smaller bell and save my breath to call the next exercise. There were some really fast dudes out there on the sprints; Mario, OneNiner, General, among others. Overhead probably PRed on his last 110 meters, solid push dude. Hat tip to Pebbles, Mario, and OneNiner on counting out the Mary.
Everyone coming out, while sore and probably in need of some recovery (or hot-tubbin) for a Fatcamp sufferfest today was a tribute to the esprit de corps of SOB and IL PAX. Well done dudes, continue to embrace the suck.
Argonaut out.
17 for a dirty nasty one at the Skunk this AM.
THANG:
COP
20 SSH
10 swings
10 mountain climbers
20 swings
10 good mornings
30 swings
10 goblet squats
20 swings
10 snatches
10 swings
Partner up with similar KB, one dude on each end of the field. Note the orange cone in the middle.
Partner 11s
Start on opposite ends of the field. Start with 10 goblet squats, then run across and do and 1 swing. Keep running back and forth, decreasing squat reps and increasing swing reps by one each time. Bonus prize – each time partners cross in the middle at the cones, do 5 burpees each.
Line up for Ark Loader
P1 alternates swings and snatches, P2 does animal thing and sprints back
– Bear
– Crab
– Bearoke L
– Bearoke R
– Lunge
– Reverse Bear
– Suicide
– Double Suicide
Circle up – drop the two lightest KBs from the rotation and add in two 55lb bells. Take a step to the right.
If bell is lighter than the one you brought, do 10 snatches.
If bell is same as the one you brought, do 10 goblet squats
If bell is heavier than the one you brought, do 10 swings
Keep moving one slot the right until 6:15
SKIN:
Not much skin time today, busy trying to get some things done.
I did manage to self-smoke myself today about as much as I ever have (a somewhat common theme at my Qs, but definitely today). I was trying to come up with a good one without being able to do much running. I know it was tough for me, hope you boys got your moneys worth.
Burpees in the middle of the 11s was a rough addition. Didn’t even look good on paper.
Not sure how Team Spackler fared, given that he has started to substitute all burpees with blank stares. I think it got a little awkward.
Everyone seemed to manage the 50+ lb bells just fine in the final circle. I think some of you are sandbagging pretty hard with those 35s. My namby-pamby faint-a-riffic self did most of this workout with a 24kg bell today, so I know some of you can do even more.
Some dudes can bear crawl really fast, some can’t. I think it is a gene. Orange Whip got the gene.
Most I have sweated since the sombrero elevator stalled out during the last family vacation to South of the Border and we had to take the stairs to the top.
Comment away.
ANNOUNCEMENTS:
yes
A half dozen showed up even though there was no preblast. Here’s what I decided we would do at about 5:18 this morning –
La Cosa: El Cuarenta por Foxworth
Partner up and run to Foxworth (+/- 1 mile) – today’s partner pairing consisted of Swiper/Rachel, Cheese Curd/Daisy, and High Tide/Sunwalker.
Partner 1 runs the Foxworth Hill (up to Bedfordshire) and does burpees. Start with four and then add an additional one each trip up the hill.
While Partner 1 runs, Partner 2 does 40 reps of each exercise: merkins (during 1st trip), squats (next), flutters (next), repeat.
NMM
Welcome to sweat season. The front of YHC’s shirt was soaked to just past my tummy. A slight departure from when we last ran this in November.
High Tide ran in and out, and hereby is given extra credit #carbonfootprint
Daisy also ran in and out, but he lives across the street, but a deal is a deal #carbonfootprint
Swiper and Rachel are an illegal combination in four states. Get this, they started adding reps because they were waiting too long when the burpees got to 9+.
I’m starting to wonder if Cheese Curd has been using the same visor this whole time. I figure I would have smelled it by now if that was the case. Maybe he washes it frequently with the non-perfume stuff.
These are the things I think about when I’m standing there sucking wind and not exercising. Important things.
Announcements
Q school this Saturday with Alf, 0600 at the Panera at Arboretum. If you’ve never Q’d (Rachel), or suck at Q’ing (ahem), I highly recommend attending.
NoDa 5k this Saturday night. Come run around for 3.2 miles and drink with your boy.
Many thanks to High Tide for the escort home. That was the nicest accountability check I’ve ever gotten.
And many thanks to the rest of you for making SOFAWIB your exercise drug of choice.
5 PAX mocked the one hour mark as it moseyed on past them this morning at the infamous Black Diamond workout, which hopefully become revitalized. Some felt as it was starting to die out, so YHC made his best attempt to #smoke any PAX brave enough to take it on. The name has absolutely nothing to do with the workout. #enjoyitthough
Warm Up:
Mosey around the main level, then down the ramp to the basement level. Starting at the bottom, run up the ramp, 20 squats. Run across deck to bottom of the next ramp, 20 merkins, up the ramp to the top level, 10 burpees. Now that’s a warm up.
Tha Thang:
PAX circled at the bottom of the ramp to the top deck, and awaited instruction. Plan was to complete the following, in a round form, adding the next move each round. Round 1, #1. Round 2, #1 & #2. Etc.
Got half way through, and YHC remembered the weight plates that were still chillin in the bed of the truck, so the PAX took a short mosey around to the cars to grab those, and continued on through.
PAX, winded from the above, moseyed back to the cars to pick up some sandbags and extra plates, and headed across the parking lot outside the cave where YHC had stashed a couple MORE COUPONS!
5 PAX, 5 stations. Time was on station one, so rotate down as it was completed.
After two cycles of the above, YHC decided that was enough, and wanted to throw in one more horrible favorite of his. PAX moseyed back to the cave, and into the stairwell. BACKWARDS BEAR CRAWL UP THOSE STAIRS!! (thanks MT!) Derkins on the top to wait for the 6 (not because anyone was dragging, just one at a time up the stairs).
To finish, Sprint down the ramp, 10 Burpee Cannonball Pull-ups (knees up to chest, back parallel to ground, then pull up), and sprint back to the top.
Mary!
25 Heels to Heaven
10 Box cutters
10 reverse box cutters
10 Windshield wipers (5 each direction)
Naked Moleskin:
After Mr. Bean took a spill on Tuesday, BD was in need of a Q before it fell back off the map. YHC, being the only PAX to not miss one as of the recent re-launch, thought it the only way to keep the streak live. To celebrate an accomplishment that means nothing at all, YHC wanted to bring something extra to the table. Instead, he brought 15. As in minutes. And a whole lot of weight. Original plan was to have a “9 layers of hell” Dante’s Inferno style workout using the deck, but had second thoughts on pushing sleds and plates across the deck. The Murph was a backup plan that was waived thanks to the IL boys. Thus, you get the BB name. #doesntcount
First of all, Shout outs to JRR Tolkien and Fire Hazard (both hobbling around) for the donation of all the coupons, and Tolkien’s truck to haul them all around! No scratches were applied to the truck. #noworries
The PAX gathered around the cars, and considered splitting up to find Pebbles, who YHC believes is still tapering for the half marathon he ran last week. Due to this, there was actually little poking of the Panda this morning. The PAX was obviously grateful crushed from his coupons. There was a ton of controversy around the order of the “10 for 10” portion of today’s BD. YHC thought long and hard, but not sure there was actually a good order for them #suckednomatterwhat
Thin Mint has caught the SOB bug, and has become a regular in recent weeks. He crushed it all morning, as the rest of the PAX were chasing him for the whole 75 minutes. Look forward to his VQ, as he’ll be at Q school this weekend. Keep up the strong work brother!
Ringer and One Niner, both off strong weight vest finishes (neither of wish needed a dentist visit afterwards) of The Murph yesterday. Had they been tapering with Pebbles, we would have done many more Push-ups, pull-ups, and squats today. #imnotmadthough Luckily, we pushed and carried stuff for quite some time. #morefun
Fire Hazard was a strong 6 today, and only because he’s still #firehobbles. Glad to see you back out brother! Keep working back towards it. We need you to be strong for Asheville (so you dont drink all the beers). Again, thanks for the help with planning and the donation of the coupons.
As always, appreciate the chance to lead, and the commitment of some to come in search for something outside of the box. Look forward to the next!
Announcements:
Ringer takes the next BD.
Whetstone: F3 apprenticeship program. Reach out to Fire Hazard or Mario for more information in becoming a Mentor/Mentee