14 PAX decided it was a good idea to join QIC on a beautiful and crisp Monday morning at the Matrix. Q has been battling some leg issues so expectations were pretty low.
With a brisk jog around the perimeter of the soccer fields to grab some blocks for later, we settled in the lower parking lot. After a quick disclaimer we did this:
20 IC SSH
20 IC IW
10 IC Mountain Climber (hold it)
10 merkins OYO (hold it)
10 IC Peter Parker (hold it)
20 merkins OYO (hold it)
10 IC Parker Peter (hold it)
20 merkins OYO
Now for the fun
5 stations around the 1/4 mile loop starting from the launch, down thru the lower parking lots and back to launch. 5 stations were:
1- 25 monkey humpers & 25 sister mary Catherine’s
2- 50 of dealers choice abs
3 – 25 burpees
4- 5 combo move of pull-up and toes to bar. each combo is 1.
5 – Blocks (15 presses, 15 curls & 15 Tricep ext.)
Do this loop as many times as you can until time is called.
Finished with some plank work and 10 ultra slow merkins.
Thanks to squid for the take out.
18 PAX came out this morning almost giddy with excitement at the thought of venturing into Mountainbrook. So much so there was an air of disappointment when exercises were called prior to venturing off.
Warm Up:
SSH x 20 IC
Merkins x 15 IC
Imperial Walkers x 20 IC
Mountain Climbers x 20 IC
The Thang:
Mosey down Carmel towards Mountainbrook. Stop at Mill Pond to collect the six. Squats
Mosey down Mill Pond to the triangle of Mill Pond and Mountainbrook. LBCs
Bermuda Triangle. 3 points:
Johnny Cake and Mill Pond: Hand Release Burpees x 10
Mill Pond and Country Ridge: TarHeels to Heaven x 10
Mill Pond and Mountainbrook: Lunges x 10 each leg
Rinse and repeat for a total of 5 sets, Swiper led his always original Over-unders to collect the six
Mosey to Haverstick and Mill Pond, Squats.
Diamond Merkins x 10, run to bottom of Haverstick
Jump Squats x 10, run to Haversack and Table Rock
Diamond Merkins x 10
LBCs x 26 IC
Mosey down Table Rock to Mill Pond, Plank
Mosey back to Carmel Rd. Park, 10 HR Burpees oyo
3.5 miles covered
Naked Moleskin:
Everybody exhibited strong work out there today. Per usual, Rachel took off with Swiper and YHC’s goal became “don’t get lapped”. DMZ always seems to attract a fast group of PAX and because of that the pace was definitely pushed today, well done.
We have a family friend that lives in Mountainbrook and every time we drive through there YHC thinks, “this could be a good workout area”. Hopefully, the hills and terrain provided something a little bit different.
Thanks for the reschedule Bushwood
Announcements:
SOFAWIB tomorrow, “Probably the biggest workout in F3 history and the best Tuesday workout on Rea Rd. between Colony and 51” – Swiper
Pick 6 Thursday workout. Meet at Ben and Jerry’s on Fairview. 6+ mile options, great for BRR training.
Back to #noTrackTuesday… Staying off the track again this week and enjoying the weather with another nice stroll through Raintree. Runners of all levels encouraged. We’ll be partnered for most of the workout tomorrow, so we’ll stay together, and everyone can be challenged to their ability.
The Thang:
Ready for a run to the ABC store?
This was my first Q at da Vinci and my previous post at this AO was for a Haggis beatdown in the snow where we didn’t stray very far. So I wasn’t familiar with the site and as a result, this workout was made up “on the fly” after doing a quick drive-around pre workout. Great AO with lots of options and we took advantage of it !
Warmup: Mosey around the parking lot next to BB&T a couple of times and circled up for warmups – all reps in cadence: SSHx20, Squat+ Imperial Walker X 10, Merkins X 15, Heels to Heaven X 20, 8-count burpees X 10.
Workout: Mosey to playground area for 4 corners – 4 exercise stations and 2 rounds at each station: Wall step-ups X 20, Derkins X 20, Dips X 20, Pull-ups X 10. Mosey across parking lot toward back of the shopping center. Stopped to run up and down stairs twice and continued to the back of the buildings beside the block walls which are chest high. Partnered up for 3 sets of hand-slap merkins X 10 and squats at the top of the wall X 10.
Circled up for Mary with all reps in cadence: LBC X 20, Dolly x 20, Flutter X 20, Bicycle X 20. Mosey behind buildings for sprints and stopped for merkins X 10 at 4 light posts. Repeated sprints for 3 more sets with variations of karaoke, backward run, butt kicks, high knees, skips (all led by Bratwurst!).
Mosey to parking lot: Bear crawls between parking spaces. Every second space: Merkins X 2x4x6x8x10. Returned with lunges and squats x2x4…x12. Returned to launch with about 5 minutes of Mary without legs hitting the ground. Finished with 20 Merkins
The Thang:
Mosey over to Quail Plaza shopping center for COP.
15 SSH IC
15 IW IC
15 Windmill IC
Run to second level, down the other staircase, and 10 burpees. Repeat.
YHC then lead the 8 willing PAX back to the parking garage. We started up the steps, completing 5 merkins at each flat, running to the next stairwell, and back down, completing 5 diamond merkins on flats.
Pebbles always gets excited when someone mentions pull-ups, and since he made the long commute YHC couldn’t disappoint. We moseyed on over the the pull-up bars by the greenway entrance. 4 sets of pull-ups to form failure, super-set with dry docks. Finish up with 25 heels to heaven.
Mosey over to the hill behind Amalie’s. On the 6 for some Mary, no recover, starting with 10 dolly moving straight into 10 rosalita, 10 flutter, 10 box cutters, and finishing with 10 reverse box cutters. Partner up, 3 times up the hill while partner does burpees. Mosey around to front of buildings, outside of flipin’ chicken for box jumps and dips. 5 box jumps each set, and 10,15, 20, 25 dips. High-five purple haze in PF parking lot, and return to parking garage. Jog up the ramps, and sprint the flats. 20 LBCs at the top, and 10 pebbles form derkins. Continue down stairs and back to launch point.
There was plenty of time left (by design) for some hairburners! YHC absolutely loves the pain, so partners completed 3 sets. To finish out the morning, 10 burpees, leg raises, and two prone sprints brought the PAX to COT.
Naked Moleskin:
Today was bigger for YHC than just leading a PAX of Charlotte’s finest in a “harder than average” workout. 2 years ago yesterday YHC was in a car accident that should have taken my life. Gastrointestinal surgery was eventually needed, the point where the realization that life had changed set in. It surely did. A few months later, sitting by the pool with a glowing incision on my growing belly, 3 men informed me of this thing called F3. This is the ACTUAL point that my life changed.
Like a wounded animal, the PAX helped me regain the strength I lost, not just physically, but emotionally and faithfully. I’m stronger, faster, healthier, and smarter than I ever have been, and this group of men is responsible for a major portion of my success.
Enough of the sentimental stuff. Tolkien once again bailed on a beatdown by YHC, flying all the way to NYC just to avoid the embarrassment. The PAX was also able to catch Purple Haze in the act with his pants down, with his side thang Planet Fitness.
Thank you all for the opportunity. Outback takes over Black Diamond.
No, the the UNC type of Four Corners. We actually did work..
Warm up
20 SSH IC
10 Swings
15 IW IC
20 Swings
10 Merkins on your bell
30 Swings
Mosey to the field and circle up in the middle. Perform series of KB exercises, run to the designated corner, and return to do Mary while waiting on the Q, er… six.
10 Clean each arm
10 Squat
10 Bent Row/Lawnmower each arm
Run to Corner 1 and back
LBC’s while you wait
10 Snatch each arm
10 Good Mornings
10 Press each arm
Run to Corner 2 and back
Flutter while you wait
20 1-Arm Alternating Swings
20 Deadlift
20 2-Hand Overhead Press
Corner 3
Dolly
20 Swings
20 Squats
20 Upright Row
Corner 4
Freddie Mercury
Repeat! A few groans here.
Time to head back, but stop at the hill on the way.
10 Swings at the bottom of the hill
Run up the hill, 5 Merkins, run down the hill
10 Press – left
Up the hill, Merkins
10 Press – right
(Argonaut showed us up by running up and doing more Merkins while we were trying to finish our presses.)
Home, no Mary.
Announcements
Balrog 3/12 — still time to sign up
Mud Run 4/30 — 2 SOB teams so far, sign up
Takeout by Wild Boar — thanks WB.
Thanks to all. This one was harder than it looked on paper. Argonaut, Freon, Wild Boar, Marlin, and Band Aid are becoming regulars out there. Welcome back to KB, Chippy.
At 0515 on Tuesday, PAX will launch from the Vine Restaurant for the weekly Speed / Interval running workout known at F3-Swift. Continuing with 1 Mile training, we’ll be doing a mix of two speeds on the Bull Ring this week.
The THANG:
Warm-Up options:
Main Event:
SYITG,
Bratwurst
Douglas “Swish” Reemer: We win, and they get the chicks. That sucks, dude.
Joseph R. Cooper: I’m telling you, it’s [the Wiggler]. We gotta [run the Wiggler]. Then we get the khakis. Then we get the chicks.
Run The Wiggler! Get the khakis! Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Fellowship pace…
**BASEketball
Seven Strong PAX were on the fields of Outland for a solid beatdown .
The Thang
Warm up Mosey over to the High School Track.
COP
Track Work: One Lap with a pain station at each corner and Planks until al PAX have crossed the finish line
Mosey over to the Filed house for some Wall Work
Mosey over to the Practice football field and circle up near the end zone
Rand-O-Rama COP: Each PAX picks an exercise. The circle performs said exercise while the PAX who called it run to the 50 yard line and back. I don’t remember everything that was called but here are a couple of highlights. Crab Legs started off the COP with Burpees, always a crowd pleaser. Hoodie call Monkey Humpers so that any onlookers would be thoroughly disturbed and go home shaking their heads in confusion. Game Show called Box Jumps but we had no box to jump on so we all jumped as high as we could, knees to chest… and we’re all in agreement that Game Show’s imaginary box, that he demonstrated on, was higher than the rest of ours. During round 2 Carb Legs broke the circle and lined us up shoulder to shoulder to performed seal sit ups. So 10 sit ups as a group while the end man runs, when he gets back, join the other end of the line and the next man runs, until everyone has cycled through. A couple more exercises and we’re out of time so mosey back over to the shovel flag for a final two Minutes of Mary.
COT
Moleskin: Strong work by all. Everyone had an opportunity to lead today and the result was a thorough beat down. Well done gents. See above for highlights….
Pax of 14 brought their A game for todays workout
Warm-up
SSH x 30 IC
Imperial Walker x 30 IC
MTC x 30 IC
The Thang
Mosey to the side of the school with the covering
lunge walk 20 yards
frog jump 20 yards
lunge walk 20 yards
frog jump 20 yards
Mosey to the other side of the bus lot for the main event.
6 light poles. 3 on the right 3 on the left
Round 1
Run to each pole 10 merkins then run back to the start for 10 LBC.
Round 2
Run to each pole for 10 hand release merkins then run back to the start for 10 heals to heaven.
Once we finished we head back down to the electrical box for the following
10 American Hammers IC
10 Merkins IC
Rinse repeat
Mosey to the bus lot
10 Bicycle IC
10 Wide Arm Merkins IC
Rinse repeat
Heading towards the parking lot
10 Heals to Heaven IC
10 Hand release Merkins IC
Rinse repeat
One last stop
10 American Hammer IC
10 Diamond Merkins IC
Rinse repeat
Jail break back to the cars. Since we had 90 seconds to spare we did a little mary
Protractor
One more thing I can’t remember
Moleskin
Great way to start the week, working out with the crew. The Spartan Race is just a little over a month away so I felt like we needed to working some running into the plan. Note to self do not do suicide runs on the other side of the bus lot. We almost go ran over a couple times by some of the great staff of Cuthbertson coming to work early. Ice9 and Doc lead the way with the first workout. Shampoodle was not far behind. I am glad to hear that the workout was good enough to make Ice9 lose the Merlot. He said it was the first time in Union County! Proud accomplishment. Apparently Frack modified the merkins to some kind of super plyo merkins. It great to see Old McDonald bring the farm with him today. For those keeping track we did around 200 merkins today with about 2 miles running.
Announcements
Spartan Race April 9th
Maul run next week between Indian Land and Ballentyne
Ice9 is going to start a 3rd F in the evening at Brooklyn Pizza. Date is TBD.
Thank you for taking us out today. I think it was Transporter