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
Lobsta Roll planted the shovel flag. Yes. A real shovel flag! YHC then disclaimed the pax, including an FNG, and 15 men set out for a Wednesday game of trivial pursuit around the Anvil campus. It went a little something like this…
The Thang & Ye Olde Moleskine:
With the Cubs still in 1st place by 9 games (though they’re stumbling a bit), and the MLB All-Stars announced Tuesday night, YHC decided to make the downpainment at Anvil a decidedly baseball-themed one. More specifically, a Chicago Cubs theme.
First order of business was to grab the wooden and aluminum bats from YHC’s trunk. Only had 8 or 9 so the pax would have to share.
Penalty of 5 burpees for all pax if a bat was dropped during the workout. YHC dropped one early on but “forgot” to impose the penalty. Cobains.
We jogged over to one of the lots close to the pavilion & pitch for some COP.
Throughout the workout, YHC would ask a specific member of the pax a Cubs-related trivia question. Correct answer, all is well. Incorrect answer – 5 burpees for the pax.
Haze, as I knew he would, nailed the first question about Ben Zobrist. #softball
18 IW’s IC. #BenZobrist
Then asked Lobsta a question, he answered “Theo Epstein”. Smart#^% Red Sox fan, though a great answer, albeit incorrect. 5 burpees for the pax.
17 H-R Merkins IC #KrisBryant
YHC then asked Brushback a True/False question: “Was Iron Horse alive the last time the Cubs made the World Series?” He answered False, which is correct though IH was almost alive then. Not really. It was 1945. #old #respect
YHC then asked Dear Abby who was #24 for the Cubs. He answered Ryne Sandberg, #23 who retired about 15 years ago. Were you even born in 1984 Dear Abby? #warbabyextraordinaire
5 more burpees for the pax.
24 Slow Squats IC #DexterFowler
At some point, Deep Dish correctly answered a question about Ronald Reagan playing college football at Eureka College in Eureka, IL (home of Ben Zobrist, YHC’s favorite Cubbie). Good work Deep Dish.
27 Flutters IC #AddisonRussell
Grab the bats and mosey to the pitch for some 7’s. Jump Squats at bottom of hill, H-R Merkins at the top.
Jog to playground.
FNG Tagalong (an EH of Thin Mint) correctly answers a question about Jon Lester of the Cubs. We later found out Tagalong is a Northeastern grad (former punter for the Huskies but they shut down the program, reportedly in part due to his inability to execute the coffin corner), so he had some knowledge of the Red Sox & Lester. Think YHC even saw Lobsta smile on that one.
34 Freddy Mercury’s IC #JonLester
22 Donkey Kicks on swings & 22 H-R Merkins. 44 total. #AnthonyRizzo
Jog to the rocks at other end of Anvil near the larger ballfield. Partner up.
P1 runs to lightpost with bat overhead (5 burpees if bat dropped or lowered below head) while P2 does overhead press with the rock. Flapjack.
P1 bat run while P2 does squats with rock. Flapjack.
P1 bat run while P2 does Louganis with Rock. Thanks…sort of…to IH for the semi-Q jack on the Louganis form. It was more painful than what YHC had demonstrated.
** Side Note: IH was his usual smart#!@ self while denigrating YHC’s beloved Cubs. Lobsta was none-too-kind either.
At this point I asked Hammer a question: “What year was Wrigley Field built?” Correct answer: 1914. Hammer’s answer: 1898. Close, but 5 burpees for all.
Then asked Side Car which was the oldest stadium in MLB. Think he said Turner Field or Camden Yards or some silliness. Correct answer: Lobsta’s favorite Fenway Park. Had to be kind to the site Q though with YHC’s unorthodox Q, he may not invite me to Q again.
We then moseyed to the ballfield. I asked Scabby “Who was #44 for the Chicago Cubs?” He didn’t even venture a guess, but rather, he just started his 5 burpees. The rest of the pax did likewise. Now that’s funny. Suppose he deserved it for his normal LIFO arrival.
At this point, YHC was suffering from sleep deprivation, heat stroke or something; but we did the following even though YHC was saying the wrong thing repeatedly #doasIdonotasisay
Lunge walk to 1st base – 11 CDD’s
Bear crawl to 2nd base – 11 Sister Mary Catherine’s
Crab walk to 3rd base – 11 Slow Jump Squats IC
Backwards run home.
Grab the bats and jog back to launch lot.
Upon arrival at the lot, Hammer dropped his bat. 5 more burpees gentlemen.
We then did some Mary.
American Hammer x 13 IC
Leg lift x 23 IC #RyneSandberg
6-count burpee x 5 IC
After another #softball question posed to Purple Haze, saving the pax from 5 more burpees, we finished with:
SSH x 49 IC #JakeArrieta
COT
Again, a little unorthodox but hope the pax enjoyed and got somewhat of a decent workout. Great to have Tagalong join us. Good crew this morning. Thanks for putting up with the aging, goofy Q. For those of you wondering, which probably is zero of you — 7 of the Cubbies #’d above are the 7 named to the NL All-Star Squad for the midsummer classic to be played Tuesday, July 12th. The # of reps corresponded to their jersey #’s. Ryne Sandberg thrown in for good measure. This could be the year! #LETSGO
Announcements:
Sign up for F3 Golf – Friday, July 29th – 9am tee time – Olde Sycamore GC
F3 Dads Saturday at Honey Bee’s pool or something like that. See the preblast and pray Bean and/or Market Timer don’t wear a Speedo….you can’t unteach that to your 2.0’s.
I don’t always post to Fat Camp, but when I do, I Q.
Warm-ups
Side Straddle Hops x 30
Low, Slow Squats x 20
Mountain Climber x 25
Imperial Walker x 15
Merkins x 20
Playgroup partner work
P1 5 pull-ups, P2 5 burpees
P1 4 pull-ups, P2 4 burpees
P1 3 pull-ups, P2 3 burpees
P1 2 pull-ups, P2 2 burpees
P1 1 pull-up, P1 1 burpees
Rinse & Repeat
40 + 30 + 20 + 10 = 100
For this next segment each PAX does 40 of each of the three called exercises then runs a lap. Repeat with 30 of each exercise, then 20 and finally 10.
Round 1
Pike-up
Glute March
Sea turtles
Round 2
Squats
American hammer
Curb dips
Round 3
Plank Jacks
Seal Jacks
Flutter
Mary
LBC x 15
Side crunch L/R x 15
Moleskine
Be wary of late night Slacking, you might find yourself on Q. In all honesty, I was looking to post to Fat Camp and when given the chance the lead, I stepped right up. My hope was to provide high reps of boot camp exercises to a wide variety of muscle groups. If you hurt everywhere, I did my job.
Announcements
Whetstone is still accepting mentors/mentees
F3golf.com
I you are available to help Mr. Bean move this weekend, please help.
Thang
Ok no surprises a few of the lads had a busy forth and one in particular who will remain nameless hit the sauce hard and was not looking for a for and a quote “a hero workout”. At least they all showed up. Given the Q had not been to a workout in two weeks (yes work sucks and vacation rules) and I wanted to respect my elders I was in the mood to acquiesce.
Warm up in cadence
Windmill x 10
Imperial Walker x 10
LBC x 10
Merkin x 10
First Up
3 rounds of pull-up and dips on the bar (10 if you go them for each round – clearly I did not have them).
Second make your way to the pond with the bridge with a couple sets of 5 Burpees on the way
At the pond
Round one – up the hill backwards, 15 merkins and 15 dry docks run to the bottom 15 burpees and 15 lbcs and one lap
Round two – up the hill backwards, 10 merkins and 10 dry docks run to the bottom 10 burpees and 10 abcs and one lap
Round three – up the hill backwards, 5 merkins and 5 dry docks run to the bottom 5 burpees and 5 lbcs and one lap
There were per the winky suppose to be five rounds starting at 25 reps and counting down by 5. Two of the rounds were replaced with the pull ups and dips to take the workout down from hero to just hard.
On the way home we did the following in cadence
10 Rossaletta
10 Dollys
10 Toe Tap crunches
10 ? (sorry know there was something else we did 10 of but can’t ?*&# remember.
Got back to the car park just in time to hold 5 minutes on various plank.
Enjoyed being out with you lads this fine morning.
Outback
I’m taking a risk here that I could scare off the regulars…we will be doing some BRR training at The Charge tomorrow. I’ll be bringing the pax to my home turf to visit one of the finest hills we have to offer in Southeast Charlotte…about 1/4 mile of 8% grade Rocky Falls Rd!
We’ll depart from Providence Day School and make our way to Stonehaven, with a few stops along the way to keep the pax together. Turn right out of PDS onto Sardis, left on Waverly Hall, left on Regency, then right on Rocky Falls down to the intersection with Charter.
We’ll have time for three good climbs together.
We’ll make sure we have all the pax together and make our trek back to PDS, stopping along the way for exercises provided we have the time.
4 PAX, including one visitor from F3 Gastonia (welcome Hushpuppy), ventured out to McKee Rd Elementary for a holiday weekend workout. It was toasty so we attempted to find shade when we could. After quick introductions around the VSF, YHC led the small group out at 0700ish. No late arrivals this week, so O’Tannenbaum and Floor Slapper must have been DR.
Short loop to the lower parking lot beside the soccer fields and we circled up for COP:
With the warm-up out of the way, found our way over to the rock pile to pick up a coupon to be toted from spot to spot and used as necessary. Tried to provide ample warning that we would be carrying the rocks for a while, but Cold Cuts may not have understood the ramifications as he decided to pick a hefty coupon.
With rocks in tow we headed back over to whence we started and found some turf over by the lower parking lot. Time for a little stationery lifting:
Wrapped up our stationery lifting and then instructed PAX that they could temporarily set their coupons aside. Time for a round of 4 Corners with some 17s mixed in. Grassy area behind the lower parking lot had a few practice areas lined off and decided this would make a nice area for 4 Corners. Field was chalked off into a couple soccer field shaped areas, so picked the driest one and instructed the PAX to complete round of 4 corners with stop in each corner for mix of Merkins and LBCs (16/1, 15/2, 14/3, etc, all the way to 1/16). Result was 4 loops around the shrunken field (blatantly stolen from workout Heartbreaker as led at Dromedary a few times).
Once we wrapped up that nonsense we grabbed our coupons and headed over to back of the school for couple rounds of PC:
Looking for a bit more shade, we grabbed our coupons and headed over to the Nature Trial behind the school. Gathered around the benches at the entrance to the trail for the following:
Enough work with the coupons so we grabbed the rocks and took them back to their resting spot. It was at this point when Cold Cuts started having 2nd or 3rd thoughts about the rock he had chosen. Of course, he refused any assistance when offered.
Once we had made our way back to the rock pile and returned our coupons we headed back to the front of the school. Circled up for a quick visit from Jack Webb, completing 1 Merkins/4 Air Presses and working our way up to 7 Merkins/28 Air Presses.
5 minutes left so we finished up with some Mary including Dollies, Flutter, Back Scratchers, and Freddie Mercury.
COT
NMM:
Announcements:
I have drawn the 5th of July Q several times over the past few years and you really never know what kind of crowd will show up. This year, the heat and IPA’s must have kept the majority of the pax in bed. Either that or 80% of the regulars were downrange. Pulling into the parking lot with a few minutes to go there were only three cars. We had 1 FNG, so a thorough disclaimer was given and we got right to it.
Warmup w/tunes consisted of the following:
Sshx20IC
20 swings OYO0
Iwx20
10 cleans each arm
Merkin right hand on Bell x10IC
10 snatches each arm
Merk left hand on Bell x10IC
10 shoulder press each arm
Grab a Partner w/similarish weight bell and Farmer Carry to bottom lot near benches. We would add a 5 diamond merkin chaser for the partner w/out the bells.
Plank until everyone arrives at the bench.
Doubles and Running – bruuuutal
P1 runs around median and back (200 Yards)
P2 does double KB exercise (or audible to singles – pax choice) flapjack x 2 rounds
Double swings
Double squats
Double cleans
Double shoulder press
Bench and Bell Supersets – soaking
P1 on bench P2 on bells (Flapjack x 3 rounds)
Jump ups on Bench x 20 / KB Goblet squat
Triceps Dips on Bench x20 / triceps extension
Incline Merkins x20 / Chest press with Bell
Farmer Carry Catch me if you can (wide arm merkin chaser) back to the lot w/two minutes to spare
2 minutes of mary – Flutter with Press x 20 – LBC’s x30
Done
Moleskin:
It was a soaker out there this morning, one of the warmest we have experienced this year. There was a breeze in the parking lot, but it was no where to be found when we arrived at the benches. Mash lost his shirt almost immediately, the rest of us looked as though we had been plunged into the dunk tank. The Tunes traveled with us courtesy of a bluetooth speaker hinged to a beltloop via carabiner clip. Pretty awkward during the catch me if you can, but it worked out ok and kept the six of us focused on the job at hand. We managed to knock out everything on the weinke today, may not have been possible with a larger pax. As bulldog mentioned, there is no place to hide with such a small crew. Everyone was getting after it this morning – thank you for tempering your july 4th celebrations to post at Skunkworks today.
Our FNG – Sully (17 year old Hudson) did a great job in his first post handling the KB work and the running. I suspect that he will be a regular fixture this summer. Mash and Bulldog were pushing the pace in the run around the Median. Stonecold, fresh off a long weekend at the beach was crushing the doubles. Sony was putting in a 110 percent effort, pushing himself to a few standing 8 counts – getting stronger with each post. In the end, we covered a decent amount of ground and got in plenty of strength training to compensate for the extra hot dog or burger last night.
Hope the rest of you enjoyed your fourth of july weekend and will be back next week!
Four red blooded Americans on July 5th for a US Flag inspired workout. Old Glory has 13 stripes and 50 stars, so we went for 13 exercises and 50 reps of each.
Thang
Run the Chadwyck mile.
50 reps of each of the following 13 exercises in order:
Run the Chadwyck mile again.
Moleskine
Ouch, on a variety of fronts. Not sure if it was the jalapeno poppers, the beer, or the lingering calf tightness…but that hurt. I believe everyone got through 12 of the 13, and took off for the final mile at some stage of completion of the burpees. In hindsight, probably should have led off with those, as that was a brutal way to finish.
Sledge, who Hammer recently cut loose from his tether, took the opening mile VT. Yes, @Sundancer, feel free to point and laugh from afar, as it finally happened. YHC felt the strong urge to Elvis to the convenient port-o-jon about midway through the opening mile, slowed, and tried to sneak past him with a finishing sprint only to be rebuffed. Strong work from Sledge today.
Grapevine – with what may be a site FNG post – apparently parked, thought he was in the wrong spot, played stalker from the car, and then parked again. Confusion may have been partially a result of YHC flying in on 2-wheels at 0530. He caught up at the school and flew through the list. Pretty confident he was the closest to finishing of the group.
Lot of strength work today, so feel free to walk around feeling swole. That’s all I’ve got.
Shepherd and I ran the Common Heart Firecracker 5K the day before and then afterwards, there was a wheelbarrow race which Shep and I entered. We lost. To a F3 2.0. I told him before we started that we better not lose. Yes, so Shep may have been 40 years older than the 2.0. No excuses. Only pain due to training.
Mosey to the side road with a ride-by from Barney doing his best Police Academy training techniques and getting the neighborhood dogs riled up.
COP
SSH IC x20
IW IC x20
Windmill IC x10
3 count Low, Slow Squats IC x10
Side Road Partner wheelbarrows with FlapJacks as needed (or by the islands along the road). What better way to move the crowd and train to beat 2.0s in wheelbarrows than just doing it along the entire side road. Plank until everyone finishes.
Now that we have ruined shoulders, added some hand blisters (at least I did) and generally regretted the last few bit of life, let’s mosey over to the hill.
3 rounds of 7. Did I say 3? Meant 4.
Merkins/CDDs
LBCs/Heels to Heaven
Squats/Dolly
Burpees at the bottom with a run to the top
At some point, HB joins us during 7s. After taking a long time to get out of his car after already being late and then stopping for a while as we wondered who it was. Better late than never I guess.
Mosey to the wall beside the bathroom.
TPC w/ Air Presses combos/ Donkey Kicks
25/15
50/20
75/25
100/30
125/35 (oops, 130 – apologies)
Mosey back to the cars
4MOM
Flutter IC x25
Dolly IC x25
LBC IC x10/LBC 3 count x10
Rosalita En Espanol IC x10
DONE
COT
Prayers for HBs job search
GJ’s wife for a clean MRI on her spine Thursday
Thanks to Shepherd for taking us out.
Moleskine
– Not quite as humid as last week but still a lot of sweat dripping and some great sweat angels at the end of Mary.
– I heard complaining during the Wheelbarrow training. This is good. Though Bernanke forgetting gloves was not good.
– HB should have had to bear crawl the entire road to make up for being late. It’s only fair.
– Tough work out there by everyone. The hill is a good hill for 7s. I promise I wasn’t making it longer but it really did seem like it was getting longer. Or maybe we were just getting tired. Maybe
– Glad everyone came out as the 4th could have given you an excuse for fartsacking but you men correctly refused the fartsack.
– I am convinced we will win the wheelbarrow race next year. #noexcuses
Thanks for letting me lead!
Glass Joe
While most still lay passed out on the pool deck, surrounded by empty red solo cups and bottle rocket debris, 9 men showed for the post-Independence Day edition of #F3FastTwitch.
The Thang
Mosey lap around the parking lot to make sure we had everyone then down to the track we went. Yes, the track.
Moleskine
I had this plan to surprise the pax with a turn down to the track after the parking lot mosey lap…but TR asked me out the gate what we were doing and how far we were going and I had to come clean with the plan.
The original plan was for speed work offsite somewhere. But Hairball texted me yesterday saying he wouldn’t mind some track work. I obliged. Even texted him back the plan. He said it sounded awful and that he was in for it…then he and Gerber did their own workout. Apparently they couldn’t handle the mental strain of repeating 400s for the hour…had to throw in 600s and 800s for ease.
We were in closer proximity to one another on the track than in Raintree but, oddly enough, this workout felt lonelier than most. Worst case: I needed a hug. Best case: I wanted to die.
Nice battle to the end out there by all the guys, especially Pro. Found him curled up in turn 4 at about 0555 repeating the question “is it time yet? is it time yet?” He gathered himself and closed out another couple rounds.
Solid takeout by Madison.
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Sign up for #F3Golf. Now.
The track sucks.