12 PAX pulled up to SVMS to see a #garagesale of what turned out to be part of EE’s Metal Toybox. Various KB’s and Dumbell’s and of course epoxy 45# plates in a pile just waiting to get slung around some! So what’s missing? “EE did you bring the tunes?” Apparently, #F3Overdrive is (un)famous for the best music in all of F3??? #selfproclaimed. Sorry, No music Fellas. I just want to hear Grunts from Pain!
Hair Band Half Marathon around Sidewalk including Karaoke R/L, Shuffle R/L, Backwards, Butt Kickers
Lunge Walk Parking Lot – Circle UP
COP
15 x IW IC
15 x LSS IC
25 x SSH IC
Jabberwocky pulls up tardy so all PAX Circle around his car and do 10 x Burpees OYO
THE THANG:
Grab a Toy (KB/DB) and perform the following exercises starting with 1 rep of each exercise and increase reps by 1 until we reach 10 reps of each.
10 LBC’s before each Rep increase
Round 1:
2-Hand KB Swing
Bicep Curls
Tricep Extensions
Ground to Overhead Thrusters
SSH x 25 IC
Head over to 45# Plates and form 2 Teams
Team Members take turns Hairburning around parking lot while waiting Pax perform 4 x Burpees at each member transition
Repeat Hair Band Half Marathon around Sidewalk including Karaoke R/L, Shuffle R/L, Backwards, Butt Kickers
Lunge Walk Parking Lot – Circle UP
Grab Your Toys again!
Round 2:
2-Hand KB Swing
Upright Rows
KB Merkins (alternating L/R Hands on Bell)
7 Mins to spare – BACK TO THE PLATE-Burners / BURPEES around the parking lot
1.5 MOM – DON’T DROP YOUR FEET
15 x Flutter
15 x Dolly
15 x Rosalita
10 x Heals to Heaven OYO
DONE!!
Mule-Skin:
Great Job by all today for sure! If you did not get smoked by the rounds of KB exercises, it is probably time to upgrade your KB +5 or +10lbs. Yes You can do it and yes you will be better for it. Or switch with your #partner like Bernanke did (which was kind of an awesome moment in that I never really saw HB approve of stealing his KB!!) I did see a few tootsie pops out there and thought it was a tasty snack until they were being thrown around. The Plates never fail as a crowd pleaser. You all know you can’t get enough metal grinding plate burning action! Good to see Donut Hole’s 2.0’s getting their work in early in the morning as well! We sure will miss you guys and let us know if you need any help with the move!! Hey Strong work, lots of Sweat, Great Tunes #sweetsoundofgnashingofteeth and good times at Overdrive. Thanks for the invite to Q HB!
Announcements:
– SIGN UP TO Q THRIVE, OVERDRIVE & OUTLAND…. TODAY! OR HB WILL SNEAK MIRALAX IN YOUR WHEATIES
– Prayers for GJ and his M (Paige) for upcoming Dr. Appts / Results / Healing
– Prayers for DH and his family as he moves closer to his work (Concord Area) – He Will be coming to Overdrive/Outland anyway every Saturday no matter how far he has to drive!!
Always Enjoy the Gloom, no matter how stinky we make it!!
Double E
Welcome July. I was expecting much worse conditions for the opening July workout. YHC had been out to Centurion only twice prior to this Q opportunity. Just last week, I was with the M and another couple and we had just finished eating at the Rusty Onion. Following dinner, I told the group “hey, there is a hill behind this restaurant that I need to check out.” Baffled looks from the group didn’t stop me. We walked behind the building all the way down to the hill. At this point, everyone seemed pretty annoyed with our scenic walk in the dark. I found said hill, and knew it was exactly what I needed as the core for my Centurion Q. I counted an even 14 before the workout began, which I was stoked about because partner drills were in the cards.
Warm-up
THE THANG
At this point the legs had received a nice shock treatment so I decided to take the elevation out of the equation and add in some speed.
MOLESKIN
We arrived back to COT, Chelms looked ripped as we arrived holding 2 bricks. Solid work by the PAX this morning fighting through a heavy leg day that included plenty of elevation mixed with speed and time under tension. It was pointed out that we did get in just shy; 3/10ths exactly; of 2 miles…it felt like much more. Thanks to Margo for the opportunity to lead a great group at an awesome AO. Have a great 4th of July and God Bless America.
Over and out – General
Another fun Friday @ joust where i trust you got your money’s worth.
Quick disclaimer and off to grandma mnt we went!
Grandma Mnt for 7’s. jump squat at bottom and Merkin at top
On the track for a taste of the Beast – Merkins, flutter, lbcs, jump squats – 6 reps each. 6 sets.
Mosey to touch line – lunge 1/2 way across field and sprint the rest. Broad jump 1/2 way back and sprint the rest. Bear crawl 1/2 across and sprint the rest. Lunge walk 1/2 back and sprint the rest. Broad jump across and sprint the rest.
Line up on the goal line. 40 yard sprints. Repeat 4 times.
Mosey to playground. 30 dips. 20 Merkins 10 pull-ups. Repeat 3 times.
Mosey back to field line up on goal line. 100 yard gassers. Repeat 2xs
Go to track. 1 lap w 20 Merkins at each corner.
Mosey back to lot for Mary. Lbcs, Freddie Mercury, heels to heaven, Mason twists, dolly, chief sit ups(thanks freedom) all 20xs
Great work guys! I came up w this yesterday and tried it out on my 7th/8th grade soccer team. One had to stop said his back hurt, one stopped for his athsma, one said he felt like he was going to throw up and one said he had to go take a pee and came back 15 min later… I might not have much of a team by Aug if i don’t tone it down a bit!!
Some observations this am… Square root is fast. Should have taken up swimming at the MAC when I was a youngster – apparently that’s where all the strong dudes hang out. Uncle Leo and Water foot are chiseled like Michael Phelps.
Chin Music runs like a gazelle. Most of us need 3 steps for each stride he takes. He, yeti and square root owned the gassers today.
Duct work running in from his crib is pretty impressive – running home is insane. Offered him a ride but he didn’t budge.
Freedom is complete respect! 51 and treating it like its no big deal. Stay out of his way on those gassers. You are the bug – he is the windshield.
And then finally semi gloss… He came in hot @ 5:15am saying he was going for a pre- run. Waited till 5:31 to begin and still no return of Semi. Seemed to me it was all too familiar with his pre-Death Valley ritual of taking care of last nights dinner. He did eventually come back sweaty so no questions were asked. Quite a journey he embarked on!
Thanks for the send off Yeti!
Sign up for F3 golf!
13 strong men showed up for The Brave this morning. YHC was on board for his 2nd Q at the The Brave and had everything planned out perfectly. Recon a good area…check. Plan out a good AMRAP…check. Chalk out the route…check. Account for Robocop showing up during the workout……dang…missed that one. Apparently F3 has a habit of turning security guards into Dirty Harry and this morning was my first experience with that…more to come in a bit.
The Thang
So what did we do this morning….since YHC is still somewhat new to Q’ing I went with the tried and true AMRAP formula. Always a good workout, and easy on the Q.
We took off promptly at 0515 towards Bagpipe Hill…the workout started and ended at the CIA BOA/TIAA buildings.
Here’s the pain stations:
The Moleskine
Today did not go as planned. I was so happy with myself for my 2nd Q. Did a little recon before Happy Hour this week, and I got up extra early to chalk off the route this morning. I did not anticipate running into Robocop this morning. No sooner had we got through pain station 1, when we were ambushed by security. Apparently they hate an active and healthy lifestyle. I distinctly heard the security guard say, “you get out of here. This is private property. Only cookies and doughnuts on this loading dock. Muscular dudes and guys that are in shape are not allowed near this building….only Tolkien is allowed over here.” That’s the truth…can’t believe he disparaged Tolkien like that…so uncool. I will not stand for that.
The crew looked at YHC for direction (some of the stares said “way to go dumba**”), and I said let’s just keep going to the next dock. The rest of lap 1 was uneventful….Mario, Squid, Ringer, and Thin Mint setting a strong pace with Mario stripping his shirt off early screaming “Tolkien, oh Tolkien, where art thou Tolkien.”
Lap 2 – now it gets interesting…Robocop is waiting for us. He’s no dummy….he knows we are coming back. He rockets out of the door screaming, “Howard Testerman….you get off this property. You left BOA and you can go work out your fat cankle at Citi you loser.” Whoa…this guy is intense this morning.
I was a little concerned, but One-Niner was running with Fire Hazard and I so I felt safe just being near him. We tried to woo Robocop with kindness first…Thin Mint offered him some delicious cookies…didn’t work. Then we tried to gas him out by sending Frehley’s Comet his way….no such luck. Frasier just kept running around him in circles saying “ha, ha, you can’t catch me”. Squid was bench pressing a Toyota Camry trying to scare the guy….that didn’t work either. We offered him Goonie’s autograph….but the guy was too young to have seen the movie and he hates Baby Ruth bars. NOTHING WAS WORKING. We didn’t know what to do…Ringer was just rocking back and forth in place mumbling “where’s Pebbles”. New guy Burnout was like “I didn’t join F3 to get beat up by a mall cop”. Market Timer was absolutely no help….he tried to invest the guy’s money for him and lost it before the markets even opened. Nard Dog just stared at all of us…. (this sounds like an awful lot of stuff happening on lap 2 doesn’t it?)
Needless to say we solved the problem…as long as we worked out on the SIDEWALK we were ok. Apparently the parking lot is paved with the bank account and social security numbers of all their clients so as long as we stayed off the lot, there was no fear of a security breach. In the end, I think it’s all because Howard left to go to competitor….thanks a lot Howard.
So what’s the moral of the story today? SPX has less security at 0515, work out at the TIAA building instead of BOA, and always make fun of Tolkien.
Strong work out there today guys…thanks for the opportunity to lead.
Warm-up with jump rope and kettle bell swings
The Thang
P1 pad
P2 gloves
p3 heavy bags
2 min rounds
rinse and repeat x 3
P1 & P2 sparring in the pit
P3 heavy bags
rinse and repeat x 3
6MOM
Crunch x 15
LBC x 15
Knees R/L x 15
Pretzel crunch R/L x 15
Moleskine
It was another great day in the gloom. Thanks to Chipotle for his leadership leading each week’s workout. He brings the gear and manages each week’s drills. He also brings two fist bombs. Marlin’s shoulder is healing nicely and he definitely had more pop to his punches this week. As for me, I just try to survive my rounds with those big fellas.
Announcements
F3golf.com
Send prayers and good vibes to Marlin as he packs up for a mission trip to Kenya to help with an orphanage. ~ Matthew 28:19
AYE. 15 PAX awaited in the Gloom at 5:29.55 as YHC came screeching into the lot. But hey, rolling out of bed in Providence Country Club at 5:19 and making it to the AO in time is no small achievement. TClaps to myself. Anyway. Enough of that. Here’s more or less what happened:
THE THANG
Mosey down to the bottom of the hill on Elmstone for the Leg Breaker
40 Jump Squats at the bottom
Run to first light pole and do 20 Monkey Humpers
Run back and do 40 Jump Squats
Repeat for second and third light pole
People’s Chair for a while afterwards
COP for Baryshnikov, Huddle Jump, more Jump Squats, more leg exercises.
YHC was in some serious pain at this point
Head back towards the AO and do a whole bunch of short sprints and leg exercises
10 minutes of Mary to close it out
#horseneck OUT
24 men, including 2 FNGs posted to Peak this morning to see how much weight could be lost through sweat. It was plenty muggy, and the best/quickest way to sweat is to run and keep running. With that in mind we did the following.
Mosey around the front of FBC to side parking lot and circle up for COP
SSH x 20
IW x 20
LSS x 20
Mosey over to the track for the following
Take a lap around the track, stopping at the halfway point and at the end for 5 Merkins
Repeato with 10 Merkins
Repeato with 15 Merkins
Move over to the playground equipment for 3 rounds of
Pull Ups x 5
Lunges x 10 (each leg)
LBC x 15
Mosey back to the track for
Take a lap around the track, stopping at the halfway point and at the end for 5 Squats
Repeato with 10 Squats
Repeato with 15 Squats
Mosey over to the wall for PC
Round 1 – 30 seconds
Round 2 – 50 arm raises
Round 3 – 50 arm raises
Mosey back to the side parking lot for 3 rounds of sprints
AYG from one end of parking lot to the other, recovery jog back to starting point
Mosey back to the starting point for Mary
LBC x 20
Flutter x 20
Dolly x 20
And time was called.
A good crowd showed up, including 2 Charlotte Eagles players who absolutely smoked everyone on the gassers. I’m pretty sure they were not even breathing hard. Anyways, it was great to have them and they are welcome back anytime.
I heard lots of chatter, though I missed specific conversations. I suppose this means folks are in good shape and getting ready for BRR. Please chime in with anything worth noting.
Thanks for the takeout by Simba.
Announcements:
AYE. A round 10 emerged from the Gloom for the weekly Anvil beatdown. Here’s more or less what transpired.
THE THANG
Little Baby Warmup – SSH, Imperial Walker, Merkins, etc
Mosey down to the end of the parking lot, turn to face cars
1 Burpee at each line (37 total), mosey back
2 Jump Squats at each line
3 Merkins at each line
A few minutes of Mary
4 Heels to Heaven at each line
Partner carries across parking lot
20 Mighty Merkins / Dumbocrats
Flapjack
Lots of sprints – probably 3 or 4 times back and forth
10 burpees to close it out
YE MOLESKINE
ANNOUNCEMENTS
Golf. F3 Dads. 3rd F.
At 0515 on Friday morning, the PAX will launch from South Charlotte Middle School into the Gloom of Raintree. We’ll be doing MountainGoat “favorite” called the 30-20-10. Pre-run at 0500 at Fellowship Pace.
The THANG:
Pre-warm up: I was just about to tell the Pax that whenever we hear a train whistle, it’s an automatic 10 burpees, when the whistle blew. Checked my watch and was precisely 5:30 so – 10 burpees. Good news is that we were already warm from the heat and humidity so no problem.
Warm up:
HB mile to get loose
COP:
– SSH (25)
– Imperial Squat Walker (20) #Awkward
– Merkins (20)
– Mountain Climbers (20)
The Thang:
Island Hopping: Go to first roadside island do 10 Bomb Jacks, back to start for 20 LBC’s, second island, etc.
– Island 1 – lunge walk
– Island 2 – backward run
– Island 3 – karaoke
– Island 4 – run
Short Indian run to next station
Circle up in plank position for a Merkin wave – down one by one around the circle, up around the circle – repeat until we’re close to drowning in our own sweat puddles
20 Monkey Humpers OYO – face in, face out? We decided that as long as we all did the same, we’d avoid sights that might cause nightmares later.
Time for 11’s – planned to use the hill but decided better due to recent rain. The Pax were of course disappointed. Alternated between LSS and CDD with light pole run in between. Didn’t need the hill!
Mosey to somewhere near a Stop sign (not close enough according to some) for a Bear Crawl Inch Worm. Planks in a line with bear crawl from back to in front of the line until we get to the stop sign.
Mosey to picnic tables for 2 sets of Dips (20) and Step Ups (20)
Only time for a quick Mary – Rosalita Wip (20)
Moleskine:
Warm and muggy would be a severe understatement. We were dealing with truly sauna-like conditions so props to all for pushing themselves and pushing through to the end without a mutiny against YHC. Lesser guys would have been dropping like the British pound. We’re used to seeing sweat angels after Mary but not 5 minutes in. Great to see Hands Off and Lumberjack staying with it and for Dream joining us. Thanks to Glass Joe for taking us out and continued prayers for his wife and for HB. And thanks for the honor of leading today.