Another day that I am on Q and of course there was rain in the same day. I am better then 80% accurate when it comes to my Q and rain. Thankfully it didn’t rain during the workout because idk how many of the PAX including myself would have been ready for that.
Hairband Mile
COP:
SSH X 20
Nomad arrives just in time for some penalty burpees
5BOYO
Imperial Walker X 20
The Thang:
Partner up for some Dora with a flair. No not Ric Flair just something different thrown in to break it up.
100 Merkins
200 LBC’S
300 Squats
While P1 starts the exercises P2 runs to Carolina Courts and back. However, when you reach Carolina courts complete 1 Burpee and then run back.
Flapjack until all exercises are complete.
Next up Bear Crawl Ring of Fire:
PAX gets in a circle and bear crawls until I say stop. Once we stop the first member of the PAX completes 10 Merkins and this continues on until all the PAX have completed their 10 Merkins. Everyone planks while waiting their turn.
Time for some LT. Dans
Concept of similar to Jack Webb instead for every four lunges you complete a squat. End with 40 lunges and 10 Squats.
Wall of Fire is on the agenda next
Round 1:
Peoples Chair for the PAX
First person in line starts with 5 Merkins and 5 LBC’S while the rest of the PAX is in the people’s chair.! Continue to all memeber of the PAX have completed exercises
Repeato this time with air presses!
5 MOM
Flutter X 20
Dolly X 20
Freddy Mercury X 50
Rosalits X 20
Done!
Welcome FNG Woody
Thanks to Happy for taking us out!
Announcements:
Trash pick up instead of pre run @ Outland this Saturday.
Q School for UC PAX the 18th. Bojangels parking lot 7-8:30. Optional beatdown prior same location starting at 6:30
Origin of this came from finding a bunch of MP3s of questionable origin on an old laptop that amazingly still fired up.
Listening to DMB’s “All Along the Watchtower” led to the more famous Hendrix version:
Anyway, that’s just good, throwback stuff right there. And that’s what we’ll be doing tomorrow.
Partner up and run the HT mile. Head to the back of the school. Partner 1 runs to playground for 10 burpee pull-ups. Partner 2 completes 20 dips, 20 derkins, 20 squats. Flapjack. Repeat until 6:00, then run the HT mile again. First one back leads Mary until time.
Sorry to disappoint, Purple Haze – running six miles after a warm-up isn’t a bad thing to do with an hour. I’m sure you’ll make it to the top of the deck this time.
This morning 26 of Charlotte’s finest men and 1 of Savannah’s finest joined together for YHC’s VQ. After some general chit chat I warned everyone that I was not a professional and that it may be in their best interest to modify as needed. I did give myself an out as I stayed in a Holiday Inn this past weekend and that it may help save my Q skills. After a brief welcome to the FNG’s, the fun started and went a little like this:
The thang:
We started off with a quick lap and a half around the parking lot and circled up into the COP for the following:
Next, I instructed Pax to partner up and grab a “lifting” rock from the pile near the stairs and make their way down to the bleacher area to make more memories.
With everyone assembled we set off on our next adventure:
Then the confusion set in as I failed to instruct the teams that 1 partner stays to do the exercises and the other partner runs up the stairs and back / then switch with their partner. Thankfully some of the veteran pax slapped my hand and helped fix the situation.
Once completed we did 10 burpees OYO
From there we mosey’d back to the parking lot, while dropping off our “lifting rocks”.
Everyone then lined up at the first basketball hoop and ran what was their first suicide (using the next the hoops as turn points)
After this we did (7) 8 Count body builders. OYO
Next we repeated the suicide run and finished this off with (5) 10 count body builders OYO
Fireman Ed then next volunteered to lead the group in his favorite form of punishment – The Jack web. As we counted our way up to 6 Merkins and 24 air presses, Simba and Fireman Ed put on a display of Jack Web Patty Cakes. It almost got weird…Just Sayin
We moved on to do 2 rounds of people chair. The first round we held our arms out and was assisted by Simba with a nice and steady 10 count. The second round included lifting out left legs up and then out right legs up (yes, we put our left leg down first).
We mosey’d back to the parking lot and circled up for a few more moments to remember:
The then led to the final two exercises of the morning. I asked the Pax to join me in doing 22 Merkins and 1 more 8 Count Body Builder OYO. These were to represent the 22 Veterans and the 1 Active Duty member who commit suicide each day. I want to thank everyone for participating in the part with me. Vet myself, this portion hits close to home.
The moleskin:
This was a big group today and was more then I was expecting and it was good to see 2 FNG’s join the fun – Tin Man and Crayola. Welcome guys and please come back. I don’t want to be known as the guy who scared off the FNGs on his VQ.
Thank you to Twinkle for joining us today all the way from Savannah
Not sure how many pax have done a 10 count body builder before but I have been waiting a long time to do some with the group. These were a favorite (along with 8 counts) of my boot camp instructor. A shame Big Tuna wasn’t there to enjoy them with us.
I wanted to again thank everyone who participated today and for all the guys who hung back with me the days I was the slowest. Also want to thank everyone who has encouraged me, especially when I was at the back of some of the many runs we have done together. I had a lot of fun with this and plan to Q more in the future.
I want to send a big thank you out to Big Tuna for introducing me to F3. More times then I can recall, he has EH’d me into posting when all I wanted to do was sleep in.
I am looking forward to comments on today. I would love to hear from you guys on what worked well and what didn’t
Lastly, thank you to Simba for taking us out of the COT with a great prayer.
Announcement:
Please get with Goonie and Simba if you are interested in Q’ing at Basecamp. They are looking to fill Q spots.
F3 Dads – Saturdays with a 9 am start time. Please bring your 2.0’s out and show them what we do. There are to location with the first being at the Bull Ring in Ballantyne and the second at Col. Francis Beatty Park.
6 PAX arrived amidst some major humidity to start the weekend off right. No FNGs so a quick disclaimer was given.
Mosey to lower parking lot
Single file line – Run forward the length of the parking lot line shuffle over two back peddle back; follow the lines to the end.
COP
SSHx25
IWx25
Mt Climberx25 – hold it
Plank Jackx25
Low Slow Squatx25
Now for the running portion –
Suicides in the lower parking lot
Does it count for running if no distance is covered?
Mosey to field
Line up in plank for a Bear Crawl Indian Run
Mosey to the center of the field
7’s – merkins and dry docks
7’s – squats and lunges
Mosey to the blocks for Block exercises
Curls x 25
Presses x 25
Triceps x 20
Rows x 25 repeat for other arm
Lunge walk to middle field, mosey back
Repeat
Return the blocks…
Partner up
25 derkins on partner while partner holds plank, switch
25 LBCs while partner holds plank and feet, switch
25 squats while partner holds Al Gore
Finally Mary in the wet grass
Flutters, Dolly, Back Scratcher, Russian Twist
Mosey back to cars
End
As always, thanks for the opportunity to lead. I took this opportunity to introduce some new exercises I discovered on a recent trip to the Myrtle Beach AO. As always, great to see the guys out there…Abacus rested up from tax season, Beaver putting in great work as always, OT arriving just in time, and Cold Cuts and Picasso running in for a nice pre-run.
Announcements
F3 Dads – check backblasts – one for A51 – Col. Francis Beatty Park and one for SOB – Through June
New run on Wednesdays 7pm – from Braswells off Ballantyne Commons
Ghost Runner back up in time for the BRR
COT
At 5:30am we did what we always do at DMZ. We run into the gloom for 45 minutes and laid it all out there. DMZ has been a fixture in my F3 life for the past 18 months or so and we have had some memorable workouts. Walk with me….
1. Dredd literally broke My Sharona’s foot. Also, we lost an FNG and this is where #DaytonFail originated. One of the best.
2. Running on Ice. Hairball thought it would be a good idea to run up and down a frozen Carmel Rd. 5 times. What I love is that he didn’t audible out of it when we saw it was icy. He just went for it #batflipper #him #drp #nodisclaimer
3. Breaking 4 miles on the Durker. We basically ran to a hill and parked there for 35 minutes. It was epic. Spackler cried, Semi Fartsacked, Egypt glided up the hill, and no one died.
4. TR’s Run DMZ. Solely because it was one of the better Back Blasts and I fartsacked.
5. McGee’s Criminal Life. He took us to Pellyn Wood where horseneck was born and forged through running from the cops and multiple stints in juvi. Or he just didn’t do anything that bad and never got caught and now runs all of MetLife.
6. There are 9 driveways on your right. I still hate Swamp Fox for figuring this out. Also, Ben Franklin came and said no words, which was weird. Swamp and BF did hold hands, which wasn’t weird.
7. Let’s do 20’s. Alf called 20’s and Fraiser finished 10 minutes before everyone. I posted at HHM and got crushed on the Twitterverse.
8. Agony’s Playground. I blocked out this workout. I had to actually carry and lift stuff. Who does that any more? And Why?
9. Moving Day and the best COP ever in the history of F3. For some reason, we helped Rashard #f3quitter move into his new house by running with boxes for a mile. But the best was Steinbrenner’s VQ and his silent straddle hops. He missed Dredd’s How to Count video and it was priceless.
10. Film Fest No Show. I’ve seen people Fartsack their Q, but never seen one leave the country to not Q. T-claps Film.
11. Hop’s almost killed DMZ. Tennis balls???? We maybe hit a mile. I became Site Q and saved it.
12. My VQ. Skywalker didn’t know who I was that day and I don’t know if he knows who I am today.
DMZ is a great AO; well, there is literally nothing at our AO and we always go off campus. But we continue to be push the pax, the pace, and the milage.
Oh, what did we do today? This:
Run to Mountainbrook with 10 merkins at each street light (there is 12 lights). Jacob’s Ladder on Mountainbrook Rd. hill (long and steep). Lots of mary and squats. Partner half-pipe work on Haverstock (10 diamonds at one end and 10 jump squats at other, 5 hand slap merkins at bottom (add 5 hand slap merkins until 20)). Lots of mary and squats. Take it home.
Skins
Hopefully everyone was pushed hard and enjoyed the workout. In what is becoming typical DMZ fashion, we hit 3.9 miles.
I think the humidity was at 143% this morning. Perfect for running hills. No appearance by the originators of DMZ, Hops and Skywalker. I think they went to that core workout.
Swiper and Benefactor owned the front. Hairball went shirtless out front too. Iron Mike took off his shirt after Swiper requested it #notgoingtogothere.
Snowflake with a great takeout.
Several Fast Twitchers are or should be running BRR. That being said, summer time is notorious for buidling base miles. Work out gloves and shirts can stay home, no exercises tomorrow gentlemen. 70 degrees, 60% chance of rain, and 98% humidity is the forecast for tomorrow morning. Deeeeelicous
The goal of base miles is to build a strong aerobic foundation. These comfortable, steady efforts are often called base miles because they form the “base” of a runner’s training program, and should account for 80 to 85 percent of total weekly mileage (with the other 15 to 20 percent coming from higher-intensity training). Physiologically, base miles are important because they boost conditioning, develop slow-twitch muscle fibers, increase blood volume and glycogen storage, strengthen connective tissue, and enhance the body’s ability to burn fat. yada yada yada
That being said, the plan is to borrow from Mermaid’s course (and preblast) from Feb. 1st with the goal of getting 6-8 miles out of everyone tomorrow.
We will start at SCMS and travel south on 51 to Charlotte Catholic High School. Enter campus and continue down hill. Enter parking deck and run up ramps to level 4 (target). Turn around and run the ramps back down. Follow your route north on 51 back to SCMS. When you reach Strawberry Lane, if there is time remaining, turn around and proceed south into oncoming pax. Continue running until you must turn around for 0615 arrival at SCMS. It is approximately 3.75 miles from SCMS to level 4 of the parking deck. If you will not make it to the target within 29 minutes, turn around and begin return trip to SCMS at or slightly before 0543. We will run on the south side of 51 (SCMS side) both ways except to cross to CCHS. This will allow us to keep an eye on pax and offer encouragement as we will be spread out due to pace differences.
If the above is not of interest, get on the Q schedule and plan something else. Reflective vests are recommended as we will cross Rea, 51, and Carmel a few times. If you are running BRR this is a good time to train in the gear you are required to run in.
See you tomorrow morning.
#F3-Swift will launch from the Vine Restaurant on Tuesday morning at 0515. Come at 0500 for some extra credit 2ndF running.
The THANG:
15 plus FNG Nard-dog celebrate a cheesy Cheddar anniversary
Warm Up:
Side Stroddle Hop x 10
Cotton Picker x 10
Merkins x 15
Mountain Climber x 15
Knee Taps x 10
The Thang
Mosey to a small hill next to the pond near the bullring
Modified 8 – 7 jump squat bacward bearcrawl up the hill and 1 burpee on top
Run down and 6 jump squats and backward bear crawl up – 2 burpees
…
1 jump squat and 7 burpees
Mosey to parking lot
Partner up
Round 1
1st partner – star jumps 10, carolina dry dock 20 (repeat till partner 2 arrives)
2nd partner – Walking Lunges to first island and back
Flapjack
Round 2
1st partner – Plank jacks 20 LBC 10 (repeat till partner 2 arrives)
2nd partner – Broad Jump Burpee to first island and back
Flapjack
Round 3
1st partner – 20 merkins and 10 jump squats (repeat till partner 2 arrives)
2nd partner – Walking Lunges to first island and back
Flapjack
Round 4
1st partner – 20 burpees (repeat till partner 2 arrives)
2nd partner – Broad Jump Burpee to first island and back
Flapjack
Mosey
Down the hill and before we took the shortcut back to base 10 burpees on your own.
Mary
Heals to heaven 15
LBC 15
American hammer/Russian Twist (Thanks Haggis for making us touch the ground)
Freddie Mercury 20 (Thanks FiremanAd for leading)
Moleskin:
Pax always get thrilled by anything new, so I slipped in the cotton pickers.General seem to be the only one who finished bear crawls and actually did an extra one! Big kudos to him he decided to double down to Da Vinci right after. Someone mentioned we finally found out Frasier kryptonite with backward bear crawl up the hill. I think he was still strong.
Overhead suggested to give the guys a little extra to shut them up. So I decided on the spot round 4 with all burpees .Gumbo told me the pax were talking less after Round 4 so mission accomplished!
Samurai gave a strong effort. Fireman Ad, Cheese Curd, Lex Luther , Tigerrag, Big Tuna and all looked great! Thanks to Site Qs Wild Turkey, Freeleys Comet and JRR Tolkien for letting me q and all the preblast tweets they were hilarious!
This was my second year anniversary with F3 and what better way to give it all you got. Big thanks to Silverbullet from f3 Isotope for introducing me and Madam Tussaud who I attended for my first SOB workout at the brave (it was just the two of us!)
You guys have supported and helped in many ways and appreciate it all from my F3 brothers. It has made me a better person, have great people and highly encourage it. As bean said it will change your life and it has changed my life for the better.
Welcome FNG Nard-dog. He is close to Freeleys and used to bootcamps so expect him to be here more often.
Big thanks to Haggis for taking us out and also correcting me on exercise form, I need it!
Announcements :
F3 dads (Saturday 9am) – (putting green at the bull green) – it was Paper Jam 6/4/16. I bet it was great.
Mentorship program – (meet encourage each other) Mentor Mentee – if you have someone in mind you give their name. If interested please send to Lex Luther, Mario or Madam Tussaud
Blue Ridge Relay(BRR) – Contact Bratwurst or Turkey Leg
9 PAX worked a handful of traditional KB exercises into sweaty exhaustion on what might have been the hottest, most humid morning of the year so far.
Circle up at midfield on the turf for timed KB intervals. During the timed intervals PAX do called exercise continuously for the duration of the segment, if resting had to keep one hand on the bell the entire time…even if it was a loose hand (thus title), just don’t let go.
30 seconds each of:
– KB Snatch
– two handed American KB Swings
– one handed Russian KB Swings
– two handed Russian KB Swings
NOTE: YHC bungled the time on this one. Set the watch for intervals of 30 minutes instead of 30 seconds. After realization, adjustment, and a facepalm, the seconds scheme for this one may have been something like: 70-20-30-30. #qfail.
45 seconds each of:
– KB Snatch
– two handed American KB Swings
– one handed Russian KB Swings
– two handed Russian KB Swings
60 seconds each of:
– KB Snatch
– two handed American KB Swings
– one handed Russian KB Swings
– two handed Russian KB Swings
120 seconds each of:
– KB Snatch
– two handed American KB Swings
– one handed Russian KB Swings
– two handed Russian KB Swings
NOTE: this was really long. If YHC would have remembered the bluetooth speaker, it might have been slightly more bearable. Forgot the speaker; then Voodoo offered mid-mosey; then YHC said yes, then no because I didn’t want to interrupt the flow. Again … #qfail
Resisted the urge to do some sort of 6/6/6teen themed workout, and did THIS instead. THIS sucked a lot for YHC. Grip, low back, hamstrings, and shoulder complex all destroyed. These time-based AMRAPs are a great way to strengthen your grip and mind. The whole crew put out a solid effort and did not complain at all. As you might expect, minimal mumble chatter for the duration, as most of us were either swinging for our lives or panting on the turf.
Nard Dog, a self-proclaimed Kettle-bell virgin, was swinging the bell with authority and looked like a pro on the single arm swings as he effortlessly switched hands on each. Hat tip to Frehley’s Comet for tutoring and demonstrating solid technique to the new guy; at one point, Frehley’s was demonstrating how to get power in the swing by using hips, glutes, etc and he lost the bell in the sky, overhead. #theskyisfalling. Glad no one was hurt. Voodoo was out there swinging the monster blue bell and didn’t take many rest breaks at all, except for the one break he took after what appeared to be a frustration throw of his KB into the middle of the PAX circle. Well done out there Voodoo, love the emotion ! Wild Turkey, had a really strong performance despite his extended break from Kettlebells and his solo pre-workout at F(B)oxhole with 10,000 single-unders with the jump rope. Soft Pretzel forsook the Union County brothers for a morn at the Foxhole and crushed it; the man just doesn’t quit (Still one of the best F3 workouts YHC remembers was a Soft Pretzel Foxhole Q from February 15 this year, that thing was a doozy). Marlin and Bandaid were across the circle from YHC and delivered a solid performance; Marlin was to volunteer (be voluntook) for the larger bell. Flint is obviously becoming a regular at the best gear AO in SOB, he did really well and led us in one of the longest 10 counts (while planking) that YHC has been a part of. Flint VQ is sure to be coming soon…maybe at Foxhole?
Well done guys, you left it all out on the field…well except for the sweaty Astroturf dingle-berries (voodoo’s term) that we picked up while doing some Mary. Despite a host of Q fails today, Voodoo still announced YHC as a the newest member of Foxhole’s site Q team. Honor to lead you gentlemen this morning, it shall not be the last time.
Argonaut Out.
14 men gathered for an early morning workout at McKee Road Elementary School, and this is what they did:
Moleskine