To be honest YHC was a bit troubled by the foreboding forecast of precipitation as I lay my head down last night. Having recently committed a decent amount of funds to the Muscle Driver USA selloff extravaganza I was looking forward to flexing the new toys and rain would make what YHC had planned a little more complicated. Needless to say the beautiful morning was an amazing surprise, as was the activities which 13 pax would be subjected to as the sun began to peak over the horizon.
The Thang:
Gathered at the new launch point we headed off at a brinks pace down and around the front of the church in indian style via the road and shoulder (cause who doesn’t love playing car-chicken at 7am???) Pax were just starting to grumble about distance when we arrived at the courtyard for a disclaimer and COP.
All in cadence:
SSH X20
IW X10 (too fast was the mumblechatter here… odd)
Merkins X10
Mountain Climber X10
Peter Parker X10
Parker Peter X10 (These last 4 done without recovery between)
6 inches for an icky-shuffle 10 count
At this point the Pax encountered our first party favors (two 20 lbs. slam balls and a 16 lbs. wall ball.) Again in indian run style we struck out passing the party favors back and sprinting forward when they reached the back of the line. We struck out towards the fields then up the road until we reached the parking lot across from the cemetary where it was time for….
Devil’s Starfish
6 stations in starfish set up with a middle cone. The stations were as follows:
Plate Burpees with 20kg plate (chest to plate on top of a small dumbell) X5
Rope Slam X10
Sandbag Clean&Press (56 lbs. sandbag) X5
Over-ball push ups then slam 3 sets of 4 (20 lbs. slamball)
Plate skull crush then press (10 kg plates) X10
Slamball updowns (40 lbs. slamball) X5
In between each station run to the center and do either 1,2,3,4,5,6 of weighted burpees (56 lbs sandbags) or unweighted for 2,4,6,8,10 with the reps escalating after each station.
Repeato of the above except cut reps in half (10 to 5 and 5 to 3) with the center exercise being jump squats (Weighted 6 down to 1 or unweighted 10-2)
After above a mosey around the front of the church, this time on the grass lawn carrying all of the party favors and switching prodigiously. Drop the heavy plates, sandbags and heavy slamballs before repeating the weight-passing indian run with the remaining party favors (thanks Hoover for YHC transport the remaining plates… passing those didn’t seem a great idea at the time.)
Once arriving at the shelter assume peoples chair. Pass the 20 lbs. slamballs, the wall ball and 10 kg plates down the line without touching the ground, then back.
20 Merkins oyo
Resume the peoples chair and pass the party favors again, this time with overhead presses every time you received an object. Return the party favors to the start of the line.
A quick mosey returned us to the cars where YHC angry Q’d Jack Webb to 8 to finish out the morning.
Moleskin: Admittedly this workout was very #highintensity and featured weighted objects which was out of character for The Rock. Unsurprisingly the Pax gamely rose to the occasion with nary a grumble among them. Thankfully YHC recalled Gummy’s objection to lilly white thighs last week and wore appropriate length shorts so that kept things a bit quieter for sure.
Additionally it was great to have a couple of our “meatier” brethren come and enjoy the regions best AO when they heard rumor of the gear-centric playlist for the day. Welcome back any time guys.
Finally it was bittersweet to have Fragile present for what is his last day in Charlotte before journeying south to join the PAX in Charleston. God’s speed brother, we’ll see you soon (he promised beers at his place if we field trip down… I’m tempted.)
Announcements:
-BRR in 6 months… still too soon
-Spartan Sprint on 4/9 and 4/10 – Team name is F3 Nation
Ok, this is going to be a quick summary because it’s Saturday and I have little kids and errands to run and I need to mow the lawn before it rains.
From the launch at Vine we ran to the hotel parking lot for the standard side straddle hops, Imperial Walkers and Chinook Squats. Next we convened at Loch Ness for progressively difficult laps.
Lap 1 – 10 step-ups first patio, 10 derkins second patio & 10 dips at the picnic tables
Lap 2 – 20 step-ups first patio, 20 derkins second patio & 20 dips at the picnic tables
Lap 3 – 30 step-ups first patio, 30 derkins second patio & 30 dips at the picnic tables
We cut across the creek through Snyder-Lance HQ to Brixham Hill for catch-me-if-you-can. Partner 1 runs backwards, partner 2 does 5 merkins and runs forward to tag Partner 1. After the tag, partners switch roles until they reach the end of the overpass bridge. The Larry Birds did some Mary while we waited for the stragglers.
From the overpass, we scooted to the Y soccer field Helipad for Clock Merkins. Starting position is 12 o’clock for 12 merkins. We cycled through the clock for a total of 78.
Next up, we did some cone drills on the field.
Drill 1 – Sprint to first cone, run backward to second cone, repeat until complete
Drill 2 – Bear crawl to first cone, crab walk to the second cone, repeat until complete
Resistance band training curtesy of JRR Tolkien
Partner 1 wearing band, Partner 2 provides resistance
Run across field forward, then backward, side shuffle right & side shuffle left
Switch.
Next a long mosey up Ballantyne Commons back to the Vine. We finished up with a round of time-bomb merkins and Chinook Squats.
YHC on the take out. Finito!
Moleskine
I’m bias, but Stonehenge is my favorite workout. You get a little extra sleep, a bagel party and everyone is pretty happy for the weekend. Shout-outs to Honeybee from bringing the FIL – Out Cold. He had no trouble keeping up with the (somewhat) younger crew. Big ups to co-Site Q JRR Tolkien for bring the resistance running bands. Everyone enjoyed the new toys. Lastly, Lex’s hair is getting pretty long. Is he starting a 70s rock cover band?
21 SOBs, including 2 FNGs, posted at The Brave. Spring is in the air, the birds are chirping and FNGs are starting to cave to the SOBs EH’ing.
Here’s what we did:
The Thang:
At launch, Q gave instructions that anytime during the workout that the Q yelled “Down” 20 merkins must be done by the PAX OYO.
COP – SSH IC X 10, IW IC X 10, Merkins IC X 10
Head to the bottom of Ben Nevis on Ballantyne Commons for instructions from the Q.
Run up Ben Nevis pushing a fast pace, 50 Merkins at the top, recover mosey down Ben Nevis to wait for the six, 30 Dips on the road side guard rail; run to get the six.
We then headed over to the Pond with the bridge Merkins X 25 one lap around the lake with backwards bear crawls up the stairs back to the start X 2
Then moseyed over to kid pond for slalom around the line of trees behind the BofA building. At the end of the trees, 3 heavy bags waited for the PAX.
We split into 3 teams. The objective was to work a team to complete the rest of the workout with the heavy bag. Teams could use any means to carry the bag, a single person carry with hand offs or 2 guys carry at a time. After instructions we headed over to the fitness trail.
In our same teams, team 1 did 10 pull-ups, teams 2 did 30 dips, team 3 did 30 merkins, rotate to all stations.
We then moseyed back to the launch
COT
Moleskin:
Today was the 2nd time in my F3 career I’ve felt bad about my Q. The first was November 2014 when I got the PAX a little too far ahead of a six and he moseyed back to his car before the end of the workout (sorry brother – learned a good lesson that day) and today. I didn’t leave anyone behind today, but after the workout I realized I should have done a better job of modifying my gameplan for the FNGs. We covered 4.5 miles in total, which is a long way for a new guy.
Van Damme and Uncle Phil, hope to see you both back out with us. Great work today. This was not an easy first F3 workout.
We hit Ben Nevis first. That hill always gets year heart rate up, no matter how fast you run up it. 50 merkins at the top and 30 dips at the bottom. It was a good warm up.
At the pond, I had to work in my backwards bear crawls up the stairs. That crushes my shoulders.
I’ve started using my heavy bags more in my Q’s. I like how they add that much more pain to your calves and hamstrings.
It was great to see Big Tuna back out in the Gloom again. Seems like it’s been a while for him.
Announcements:
Frehley’s had to switch his Q at Stonehenge tomorrow with Wild Turkey because he has a “tennis match.” What ever that means. I hope he’s not actually play tennis over posting.
Sign up for the Mud Run.
18 solid dudes came out to get a solid 3.25m in before the sun came out.
THANG
Quick warmup jog before grabbing some rocks and heading over to the parking lot.
Circle up: Side Straddle Hop, Low Slow “Goblin” Squats (any patents on this?), Dry Docks, Wide Arm Merkins
Lineup on parking lot lines: Cross Country Skier forward and backwards together, then side step Cross Country Skier (yea, just making stuff up)
Run over to grass hill with rocks to do 100’s.
Partner 1 – runs hills, Partner 2 does exercise at bottom of hill, flapjack until you get 100 reps.
Drop off rocks, back to field. Lineup on gravel…
Partner 11s – Start at 10 LBCs and meet in the middle of the field for Hand Slap Merkins…took us right up to 6:15
Had some group stuff planned but we ran out of time…I’ll plan it out better next time or request that everyone kindly return their rocks in a timely manner.
Recap:
Thanks to Horse Head and Bulldog for trusting me with their clan for my first Q – had a blast leading today. Horse Head sent me some tips beforehand which helped a lot – he also pushed through some pain to do the workout. Thanks also to Alf for correcting me on at least three five mistakes without dishing out too much trash talk. He did question my delay in joining Twitter (last night). Now I just need someone to show me how it works…and why it exists.
Cotton Tail was sporting a new body shape (lean and clean) but apparently it’s due to a bad stomach flu he had last week. Still, he looked fast today so maybe he knows something we don’t. Body Bag led the charge on most of the runs with some impressive speed….good motivation to keep pushing hard.
Thanks again for going easy on me fellas, I expected some kind of initiation where I got stripped and beat down in the alley…kind of like what they used to do to me every afternoon when school got out….
Announcements:
3rd F group starting up 11:45 Wednesday 1900 Mexican Grill
Knights game May 14th ($12 for the tickets) bring the family – Saturday night game
-Orange Whip out
Twenty-one lucky pax ended their week off as winners with an all sevens work out to honor St. Patricks Day. .
The Thang:
Mosey to the parking lot at the end of the stadium for COP. Start with 7 plank exercises holding in plank between each exercise
Do a rail crawl up the handicap ramp from parking lot to base of parking deck. Partner up.
Run the stairs X 7 doing 7 partner merkins at top and 7 leg throws (each partner)
Mosey to top left corner of deck. Do 7 donkey kicks on one wall, do 14 walking lunges (7 each leg) on the way to other wall. Do another 7 donkey kicks on far wall. Do 7 broad jump burpees coming back. Do it seven times (for 56 walking lunges and 21 broad jump burpees). Plank to wait for the six
Mosey to rock pile above practice field. Grab rock for some rock work.On one side of field do seven squats with rock. Run to other side of field and do 7 Louganis with rock. Repeat seven times. Return the rocks and do plank work to wait for the six.
Mosey back to start. Do 7 Flutters IC and 7 Dollies IC to finish.
There was a strong group this morning. There was no green beer spillage, but I think the Pax got their money’s worth this AM even though we didn’t venture off the AO. T-Claps to those that came at 5:15 to pick up trash and thanks to Chelms for organizing. It was a great opportunity to give back. Great having Maverick back from school pushing the pace. T-Claps to Checkpoint for pushing though with a bum knee. Pray that the prognosis is a positive one. Chelms was again called out for his Burpee form. YHC is backing him up. Once you get to Respect and you’re still coming out to the gloom, you deserve some leeway. Plus, he’s a rabid Tarheel fan.This is coming from someone who is close to Respect (and is a fellow Tarheel). Always an honor to lead.
Low numbers on the Mud Run for Area 51. Contact Fire Hazard if interested in participating
Gear Day, lots of KB, Bags, Bands, Bars, Balls and Sleds. Bottom Line it was just work
WU
SSH 40, MC 30, LBC 20, Cotton Pickers 15 and 1 hot lap
The Thang: Six Stations- 1 Minute a piece, 3 Rounds with mixed in 1-3 minute runs randomly built in
Stations
Moleskin:
If you didn’t get a work out it was your OWN fault. It was work, Dasher didn’t want to catch any flack for slowing down on the sleds so he sprinted with sparks flying behind him. Frack continues to up his running game. Doc said they must of switched bodies. Frack took out Doc on the last run and Dasher took Doc to town on the sled. That being said I still think Doc could school us all on most exercises. Flipper and Landshark continue to kill it, they are welcome additions to the F3 Crew with Ole MacDonald modeling solid parenting and coaching skills. It was not an easy gig today but I saw heart by all. Thanks to all for allowing me to lead, I appreciate it more than you know, I am humbled at the group of men that gather @ 5:30 in the morning and choose to grow, chose to change their lives, CHOOSE to be better than they were yesterday.
Announcements:
March Madness F2 Event- (Family included)
Shop Dawgs House- 2210 Deer Meadows Drive Waxhaw 28173- Turn into Lawson on Lawson Drive, Drive till you hit Deer Meadows (3rd stop sign) make a rt. 3 blocks down on the rt.
Noon till 10PM. Bring a dish to pass- there will be plenty of Meat (that’s what Shop Said) Michael Scott comments to yourself…
Farm Days F2 Event- (Family included)
Ole Macdonald’s Farm-7738 henry Harris Road Fort Mill SC 29707
New goats, Chickens on his farm this Saturday morning till 1PM
Shop Thanks for taking us out!!
Transporter
OK Pax, the plan is this:
Warm up obviously
Then stretching, and then we are going to do a few intervals.
Going to hit some 800’s with a couple of minutes rest in between.
So:
800 m, targeting I pace (or 2 mile pace, or 1 mile pace + 30 sec) then 2 min rest OR to modify can do a 200 m walk/jog.
Cool down run and we’ll call it another “painful” day
The story goes like this Honey Bee tweets out for someone to #herdcats which seems like an easy task. YHC takes the Q, then VooDoo throws out a challenge to “run down or converge” as much as I like a challenge/hate kb’s. Running there from here was out (some DT regulars could do it) but I was not Q’ing that run.
The Thang: Run to Piper Glen Hills route and then run intervals on Piper Glen Drive from Links Drive to Old Course 2nd entrance. Rinse and repeat until 6:05
Moleskinnedknee:
*Purple Haze ran in. Not much in the way of mumble chatter today. Did see some iron sharpening for those pax who paired up. Haggis has an issue with seeing YHC walking claims if next time he sees YHC doing this. He is going to put me in a Scottish choke hold whatever that is. Then in a calm voice say “Stumpy move your arse”! Purple Haze ran in from over by Trader Joes. Nice group of guys this morning. Some nursing injuries and a few returning. I did not get to officially meet Swiper other than his drive by “nightlight” comment on the run home. JRR Tolkien took us out. It was a pleasure to lead these men.
Sides:
Purple (who ran in today from over by RFYL) Haze mentioned the Quarry Crusher Run on April 16th 2016. He and others ran this last year and said it was a blast check it out here Quarry Crusher Run
March Madness sign up fast
Eight of us got after it for a St. Patrick’s Day edition of Peak 51. Disclaimer wasn’t given and we moseyed from Matthews Elementary to the church parking lot via Trade St. for the COP
THE THANG:
COP
SSH x25 IC
IW x25 IC
Windmill x10 IC (Windmills were in the injured Drop Thrill’s honor)
Squat(not the low slow variety) x25 IC
Mosey to the bottom of the parking lot.
Lunge walk to the top of the parking lot.
ALL YOU GOT to the bottom
Plank-o-rama
Suicide x1
Merkins x10 at the first light post
Carolina Dry Docks x15 at the second light post
Mosey to the mini track. Instructions given for the SUPINE WHEEL OF DEATH! Respects to Smokey who did this some time last summer but he didn’t use that name.
Supine Pull ups x7, run a lap around the mini track
Supine Pull ups x6, run a lap .. and down the ladder.
Regroup in the Bus parking lot for some abs
LBC x10 IC
LBC with legs straight at 90 degrees x10 IC
LBC with legs straight at 90 degrees and feel spread shoulder length apart x10 IC
LBC with legs straight at 90 degrees x10 IC
LBCx10 IC That was a pretty deep burn.
Suicide x1
Merkins x10 at the first light post
Carolina Dry Docks x15 at the second light post
Mosey to the wall for People’s Chair
Arm Presses x25 IC
Burpee X1 On your own
Back to the Chair
Arm Presses x20 IC
Mosey to the concrete patch betwixt the church and school for about ten minutes of yoga/stretching. Highlight was definitely the honeymooner. I forgot to do Rabbit and the IT bands reminded me once more just after lunch.
Back to the wall and we finished up in the chair and Arm Presses x20 IC
A good bit of running put us at 2.18 miles. That’s a solid effort at Peak 51, gents
Moleskin:
Tawny and Pele are both coming back from injury but appeared to be doing great. Thanks for coming back out this morning. Gullah came with breaking news and was great for some Second F during the SUPINE WHEEL OF DEATH. Smokey CRUSHED the people’s chair. Hacker parked at 05:29:55, closed his car door and effortlessly joined the PAX in their initial mosey. Impressive. Geraldo whipped it as usual despite his lack of ruck and Freedom whipped it despite his worrying about tomorrow’s Mountain Goat.
See ya’ll next time.