9 guys showed up today, a MUCH better showing than last week.
The Thang:
Warmup:
Mosey around the church to the lower parking lot.
Main thang:
Circle up:
10 x Merkins
15 x SSH
8 x Merkins
10 x Mountain Climbers
6 x Merkins
10 x Carolina Dry-docks
4 x Merkins
Partner Up. Grab one rock per group.
Called exercise while partner runs suicides
1st exercise: Bicep curls
2nd exercise: Shoulder Presses
3rd exercise: Low-Slow Squats
Mosey to back parking lot
Starfish 1
Middle: 10 Low-slow squats
1st corner: 10 merkins
2nd corner: 10 Carolina dry-docks
3rd corner: 20 LBCs
4th corner: 10 Mountain Climbers
Starfish 2
Middle: 10 Low-slow squats
1st corner: 5 pull-ups
2nd corner: 10 Carolina dry-docks
3rd corner: 20 LBCs
4th corner: 10 Mountain Climbers
Mosey to the wall.
2 x Wall sit
1 x Wall sit with arm-raises (50)
Mosey to front parking lot for some Mary:
15 LBCs
15 Flutters
15 RosaLitas
Protractor
fin.
Thanks to all that came out!
A dozen of the finest men available at 5:30AM in a windy elementary school parking lot assembled for this weeks edition of watch the Q self-destruct Meathead. The parts I remember are as follows:
THANG:
Circle up around the Q while he assembles his arrangement of kettlebells, camouflage bluetooth speaker (with hunter orange accents), and water bottle. Embrace the fact that Meathead is the only workout where you can talk a lot of junk AND bring a lot of junk.
Warm
Upper
Lower
Swerkin
Dubs
Finisher
SKIN:
Always good times at the Meathead.
ANNOUNCEMENTS:
Whatevs
Horsehead
Seven guys came out to get some mileage in before, well I know for sure 5 guys came for the pre run we had 2 Pax running during the workout! Anyway here’s the mileage done:
Double E – 13.2
Kieffer, Glass Joe, and Crab Legs – 10
JC AKA Alphabet Soup (FNG Pre Run only) Welcome brother hope to see you out in The Gloom with us more often. And Mayday – 6
Happy – 3
A lot of mileage was done and for those that stayed for the main event got a few more miles added on!
A quick conversation with Glass Joe and wait what’s this our we carrying out everyone’s favorite plates? Hairburners from Turnpike not sure you will have to wait and see!
The Thang:
Hairband Mile
COP:
SSH IC X 30
Imperial Walkers IC X 20
Let’s Mosey. Mosey we did but not far as it was time for the Tour de Hairburners:
Hairburners around the parking lot starting and ending at the island where the middle schools American Flag is.
split up into two lines and here we go:
Round 1:
1 member of each team will start the tour de Hairburners while the other team members do 5 Burpees sprint to relieve your team member and continue doing so until we get to the finish. Burpees and Hairburners always make a great combo.
Round 2:
Same concept just instead of Burpees the PAX members not pushing the plates will complete 10 Carolina Dry Docks.
Round 3:
Same concept just instead of Burpees the PAX members not pushing the plates will complete 10 Merkins. Plank when done!
Two lines were formed again and we had ourselves a little Indian Run to the stadium where the next installment of pain was to be had!
When all PAX members were at stadium instructions were given. Thanks to OBT for the plank work until all PAX arrived!
Stairway to Seven:
Start at the bottom of the bleachers with 1 Burpee, then 1 decline merkin on the first step, run to the top of the of the bleachers and complete 1 squat. Rinse and repeat adding one to each exercise ending with seven total. Plank when done
We have some time so let’s do it again. We changers up the exercises but same concept. Start at the bottom with LBC, first stair Incline Merkin, Squat at the top of the bleachers. Rinse and repeat until you complete 7 of each exercise.
Time to grab some wall! When we did everyone was to comfortable so we dropped it an inch.
Peoples Chair w/ 50 Air Presses
10 Burpees
PC w/ 75 AP
10 Burpees
Let’s just go for it all!
PC w/ 200 AP
5 Burpees was what was going to done next but there was some chatter going on that 5 wasn’t enough and that anyone could do 5. Double E and Glass Joe you are right so let’s make it 10. I could be wrong but there may have been a refusenik by Glass Joe?
Let’s mosey back to the parking lot!
Once there everyone was lined up for another round of Hairburners. Wasn’t on the agenda but I like to give the people what they want.
Hairburners halfway around the parking lot with each memeber not pushing completing 10 Squats.
4 MOM
Rosalita in espanol IC X 30
Flutter IC X 20
Dolly IC X 20!
Done!
Thanks to Glass Joe for taking us out!
Great job by all the PAX. Always nice to have Zip out there with us. Drop Thrill making an appearance as well was a nice site to see. Glad to have you out their with us brother. OBT welcome to Outland hope you enjoyed your time. Thanks for the mummblechatter regarding my hat. Yes I know the Mets were good last year and hopefully they will be Great this year. Although I do not think you agree with me.
Welcome FNG JC AKA Alphabet Soup Pre Run only. Hope to see you out in the Gloom more often to join us for the main event. If not by all means join us for the pre runs.
Announcements:
OBT reminded us about the 5 year F3 celebration going on in March. Go to the F3 website and click on the banner at the top to get info on it. Sounds like it’s going to be a great time to get out and meet your brothers of the nation.
Comment below on anything I missed!
Always an honor to lead you my brothers!
Aye
TP
Cantore forecast a bit of rain for the morning. One site Q was DR in Chitown for work and the other site Q was MIA. YHC agreed to Q at Dromedary and 10 other strong UC men elected to join me at Marvin Ridge Middle/High School campus. Tweeted that we would stay on the solid surfaces and mostly kept that promise other than one slight detour. Think everyone made it through unscathed.
As the clock struck 0530 hours, we headed off for a nice little warm-up jog around the high school. Started off with 10 PAX and Doc wheeled in as we were making our way in front of the high school. It was one of the few times Doc was in the 6. We managed to work in some high knees and butt kickers before circling up at the back entrance to the campus for COP:
Time to get the main event started. Made our way down the driveway behind the school and stopped at the Tennis courts. As I was picking up my 2.0 from school earlier this week I noticed how there were 4 No Parking signs lining the back driveway, spaced evenly apart. Perfect setup for the running of the Beast. Instructions were provided for the 6 rounds, with 6 stops each round with 6 reps of a called exercise at each stop.
We added in some plank work for the early finishers to gather the PAX after each round.
With that behind us, we headed over to the patio outside the cafeteria of the Middle School. Gathered around the benches for some circuit work, as follows:
Headed back towards the launch point before gathering in one of the vast Student parking lots. Lined up on one side of the lot for the Stack, which consisted of the following:
Clock was flashing 0615 hours, so we headed back to the cars
COT
NMM:
Announcements:
For a moment this morning it appeared Dollywood and Header would be hitting the Starbucks a little earlier than planned. 5:28am – the sun came out and so did the rest of the brave pax. Witch Doctor do a little dance to stop the rain? Whatever it was – we began…
COP – SSHx50, merkins x 10, mountain climbers x 20
Mosey to track – 1 lap – 50 Merkins – another lap – 50 CDD
Mosey to concession stand – wall sits w 50 air presses.
Mosey to bleachers by baseball field – run back up the steps, down ramp to bleachers 50 supine pull ups. Rinse and repeat run w 50 dips, and then 50 Merkins.
Mosey to concession stand – wall sits w 50 air presses.
Mosey to parking lot. Gather at light pole and plank. 10 merkins at pole light sprint to 3rd light and sprint back and do 10 Merkins and plank.
9 diamonds push ups ditto
8 wide arms ditto
7 Right hand forward ditto
6 left hand forward ditto
5 nipplers ditto
4 partner slap minus partner merkins
3 hand release Merkins
2 clap Merkins
1 x 10 Merkins
Mosey under the shelter for some dry concrete and some Mary.
50 lbcs, 20 heels to heaven, 20 Freddie mercury, 50 lbcs
It really was sketchy early on as the rain looked like it was settling in for the day. Miraculously 5:28am it stopped and we got going! It was great having an FNG (maguire) show up on such a miserable day. Thanks Marge for getting him out of the fartsack! He lives in the hub of Area 51 @ the arboretum so no excuses from here out! We moseyed down to the track where to hear us sloshing through the puddles on the asphalt was quite a treat! Only but the best for our student athletes @ CMS. Still not quite sure why I got stuck on the number 50 today for all of the exercises. Maybe to pay respect to the most consistent 50+ dude in all of F3 – Freedom? Perhaps but nonetheless, 50 seemed to get the burn going. As we moseyed to the baseball field it became apparent we’d have to circumvent the lake that developed on our running path. I think Fletch took a dip as we waded through shin deep water. We found a way to get around it and kept moving. Up to the parking lot as we knocked out a few Merkins between the runs – Butter Maker called out The Q as YHC was lame in his creativity of diff types of Merkins – partner slap w no partner? Huh? Only so many ways to do a merkin!! It was a great morning – lots of heavy breathing and heavy lifting. Good Hands – good to see you – hope the kiddos get better. No more business travels!
9 men came out for a WIB workout at The Charge. It was 50* but Steinbrenner complained it felt like 30*. Clearly, he had his game face on and was ready. Simba HC’ed, then said he wouldn’t post in rain, but then showed up in the rain in partial #CombatMode.
The Thing:
Warm-up Mosey 1 lap around the track and circle up on track
-SSH x 17ishIC (no clue b/c not of one of you yahoos were counting)
-IW x 20IC
-Merkins x 10IC
-Slow Squats x 15IC
-Mountain Climbers x 20IC
Circuit
Station 1 at wall on track:
–10 Burpees
–20 Donkey kicks
–30 Flutters
Station 2 at Stadium stairs:
–20 Derkins
–Run up and down all stairs
–20 Dips
Station 3 at Parking Lot loop
–Lunge Walk from start of loop to the end
–20 Squats
–20 LBCs
Run back to track and start over. Repeat as many times as possible
Mary
–Dolly x 25IC
–Flutter x 25IC
Fartleks in COT.
Moleskin
Great to be back at the Charge. The rain, for the most part, held off. Everyone got in 3 full circuits with the leaders at 3.5. We hit 2.4 on the milage with a ton of exercises.
Good to see Doc make it down south for a workout and, hopefully, fully back from IR.
Simba went partial #CombatMode today. The intensity is always raised to a new level when the #CombatMode is reached. Not quite #HighIntensity but you only find that at one place.
#RichardSimmonsSimba refuseniked the SSH. Normally, people would choose do a different exercise instead of the SSH. Maybe a merkin, maybe a IW, maybe even a squat. However, Simba went for a #RichardSimmons and decided to try and touch his toes with the opposite hand. I know what to get him for Christmas next year.
At first glance, I thought Frack had sandals on, but it was just those Vibrams. He also hopped on a conference call mid-workout.
#GrumpySteinbrenner was present and accounted for. He complained he was too cold at the beginning of the workout. He power walked the lunge section. He forgot his gloves in my car this morning. Probably should just call him #OldWomanSteinbrenner.
Baracus doesn’t do burpees because……no reason. Psalm 81:12 depicts this.
Enjoyed it! Thanks for the keys BA.
8 men ignored the rain induced temptation to say in bed and gathered for a hump day workout. Voodoo showed up right at 5:30 just as the Q was getting ready to audible off the pavers due to odd number (PAX can thank Voodoo for what happened next).
The Thang:
Warm up COP – SSH, Merkins, Peter Parkers, and Slow Squats (all X15)
Form teams of two men and each team grab one large paver from Q’s SUV. Jog over to front of church to go over the 3 station route (Bermuda Triangle without Palentine).
Partners take turns carrying paver between stations and we completed three circuits. Each team completes total reps combined of called exercise
Leave pavers at Station 3 and mosey over to pavilion for 3 sets of dips, jump ups and incline merkins (10, 20, 10). People chair for a few minutes.
Mosey back to Station 3 to retrieve paver and than up to parking lot for some partner sprints. Partner 1 sprints down to light post and back with paver while Partner 2 does called exercise.
Mosey back to SUV to drop off pavers before finishing with 6 MOM. Rosalita, high flutters, and LBC. Finish with some stretching for the Respects so we will be able to walk later.
COT – Snowflake with closing prayer
Naked Moleskin:
Entire pax pushed hard this am with the young team of Mermaid and Utah taking the VT. PAX carried on some Impressive chatter while breathing heavy and YHC will feel this one for a bit. Great to work out with Lobsta Roll and Nuke for the first time. Van Pelt and Snowflake showed what an “old” man can do. Voodoo couldn’t pull off any magic to make his team’s paver disappear.
I know Mermaid doesn’t like pavers but I love how running with the extra weight jacks up the heart rate. Even with the cool temps I broke a nice sweat.
The opportunities of this AO were somewhat limited due to the weather, which was probably a good thing.
As always, I am humbled by the opportunity to lead such a great group.
Announcements:
Please strongly consider attending the F3 Nation 5 year anniversary. We are light on numbers so a late push is needed. Easy to sign up at www.f3nation.com.
Team Chepul Hill will be running again in the Charlotte Brain Tumor race on Saturday, April 2 at Romare Bearden Park in uptown. Please consider joining us by signing up to race or making a donation at http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=77333&pg=team&fr_id=2680
See web site for details regarding Balrog – CSAUP opportunity in South Charlotte on March 12.
Six…wait…make that seven strong men showed up to face the damp and darkness of Chestnut Square Park. With wet ground and injury the decision was made to stay on pavement and upright…for the most part. Here is how it went down.
COP
HB Mile
SSHx30
Windmillx20
The Thang
Move to open area of parking lot for some additional running. Parking Lot Run X4 down and back. Rd 1-High Knees Rd 2-Kareoke, Rd 3 – Buttkicker Rd 4-Backwards run
Move to covered areas for station work with the general idea of doing four stations starting at covered area and finishing at Carolina Courts wall and then run back to rinse and repeat
Round 1
Mosey to Covered Tables for Step Up x 50
Parking Lot Island 1 – Rock Hopper x 50
Parking Lot Island 3 – Squat x 50
Wall – Air Press x 50
Round 2 – Midway thru Round 2 Glass Joe arrives. More later.
Mosey to Tables for Step Up x 75
Island 1 – Rock Hopper x 75
Island 3 – Squat x 75
Wall – Air Press x 75
Round 3
Mosey to covered tables Step Up x 75/dip x25
Island 1 – Rock Hopper x 75/incline merkin x 25
Island 3 – Squat x 75/lunge walk x25
Wall – Air Press x 100
Mosey to 4 bench area for bonus work and Mary
Dip x25/Decline Merkin x25/Carolina Dry Dock x25/Incline Merkin x25 Dolly x29 LBCx50 RosalitaX27 LBCx75
Done!
Strong work by all men and the rain was less impactful than forecast. Lots of chatter early on in the work out about GJ being a no-show. Were there tweets sent the night before questioning the manhood of men who can’t show up for a workout in the rain? Us non-tweeters will never know for sure the content. Glad GJ could make it, albeit for half the work out. Something about an alarm not set. It happens.
Good luck to happy with his 10k in New Orleans.
Pleasure as always to lead.
18 track lovers were giddy over yesterday’s pre-blast and barely slept last night. It’s so easy to be overly enthusiastic about track day. Here’s how we spent our morning:
The Thang
We finished with 100m dashes every 50 seconds until time expired.
Moleskine
So much excitement was expressed on twitter and in the comments once yesterday’s pre-blast went live. I never knew that running around the oval behind SCMS could be so exciting. Add in some rain and slight chill in the air…you have yourself a wonderful morning. I didn’t hear much chatter this morning, except for the occasional “This is fun Haze” and “I love you Haze” as I encountered various guys during the laps.
Solid work by all the men this morning. Putting in the work on the track will make us faster on the streets. Or make us appreciate them more.
Announcements
Good and Turible
SSH X 30
IW X 20
Merkin X 50
Two Handed Swings X 30
T Bag Squats X 30
Two Handed Swings X 50
Partner up with like sized bell
Mosey to field
50 yard distance – there and back x 2
Partner 1 does Farmers Carry while partner 2 does burpees flapjack X 2 (IF KB is less than 40 lbs must do 3 times)
Partner 1 does Cleans while partner 2 sprints X 2 (Alternate hands when partner hits other side of field)
Partner 1 does Snatches while partner 2 sprints X 2
Partner 1 does Double KB Deadlift while partner 2 sprints X 2
Partner 1 does Clean and Press while partner 2 sprints X 2
Partner 1 does High Pulls while partner 2 sprints X 2
Partner 1 does Double KB Deadlift while partner 2 sprints double the distance X 2
Partner 1 does Clean and Press while partner 2 sprints double the distance X 2
Partner 1 does Farmers Carry while partner 2 does burpees X 2 (If less than 40 lb KB must do X 3 each)
Mosey back to lot and circle up
20 Clean and Press
20 Snatch
20 High Pulls
20 Two Handed Swings
Name change: Alfred Neuman from “Carebear” to “MAD”
It turned out to be great weather, the threat of rain kept some people home, but people were shedding clothing as the workout progressed since it was so warm and the rain held off. It was truly a bunch of studs that made it out, the pace was pushed by all on the runs and the KB work was brutal just on its own merits. The lads were encouraged to use the largest KBs they could to try to truly build strength on this workout, but because the boys were sprinting on all the runs, Harley said he barely got 4 reps in for each arm at Fletch’s pace. Dollywood and Fletch were flying in my group, and Yeti, Harley, Arena, and Stonecold were battling it out with the other group…Harley was pushing it so hard he even lost his footing on one of the turns do to the slick turf…Arena is going to talk with the facilities crew to remedy that, he has pull there! These young bucks that are coming out are continuing to push the “Old Guard”. Bananas and Header had their own race going…who was the fastest of the Chatty Cathys. All joking aside, that is definitely one of the best parts of F3, catching up with buds! It is so hard during the week with life at the crazy pace it has become, workouts give us that opportunity that is often missed. I called out Bananas on his clean and press KB weight choice of 50 lbs instead of his usual 60…but he reminded me he did 80 lb dumbbell shoulder presses at the gym yesterday #BigOleMeat. He is keeping his inner Meathead and Gym Ratness going on Mondays and Fridays at the warm, dry gym #Softhands. MAD being new to KBs went with a 35lber and rocked it, his partner Destiny and Freedom at their locamotive pace are always steady and strong…they were really pushing it and each other. Bananas said Brown really enjoyed the workout, and he encouraged others to try his new strength and speed supplement of Nyquil before F3…he said it was a great combo! Brown is ecstatic with his choice to now embrace running, third in love only to his Lord and family…he came out of the womb swinging a KB so that is second nature to him. Hopefully this workout challenged people to try to move to the next level in KB weight, you don’t get stronger if you don’t push yourself or your Brother.
Thanks for the opportunity to lead from Harley and my body double, Fireman Ed!