11 PAX made the right decision and took the #DRP by making their way to Peak 51.
The Thang:
Take a tour of the Peak 51 AO with a nice lap around the premises stopping for some merkins and Mary along the way before returning to the launch point.
COP:
After returning to the church parking lot, grab a ruck for COP. A ruck will be passed clockwise to a Pax without a ruck, alternating exercises.
Rocks n’ Rucks
Move to the lower parking lot with the rucks, assemble gather in groups of 3 and each group grab a lifting rock. Partner 1 stays with the rock, Partner 2 moves to the other side of the lot with the ruck. Partners 1 and 2 will performed called exercises while Partner 3 run to Partner 2, Flapjack, Partner 2 runs to Partner 1, Flapjack. Plankorama while the PAX finishes each round.
Circuit Work:
Head over to the Matthews Community Center for some circuit (sans ruck) work on the benches.
Mary:
Return to the launch point and rotate a ruck around the pax alternating exercises.
Moleskin:
Announcements:
Posted on the behalf of Goonie
29 pax shunned the fartsack for the first Base Camp workout of 2016. Pain was delivered as follows:
(A normal Murph is one mile, followed by 10 sets of 10 pull-ups, 20 merkins, and 30 squats, and concluded with another mile. Moderate is how we roll at Base Camp, so I modified it to keep the pax together #ISI.)
One set of 10 merkins, 20 squats, and 30 LBCs in the parking lot. Mosey to the track.
8 laps around the track, stopping at 3 different points each lap to do 10 merkins in one spot, 20 squats at the next, and 30 LBCs at the last spot.
Mosey back up to the parking lot for the last set of 10-20-30.
We had a little time left so our old friend Jack Webb made an appearance. Having the pax do this on the rough parking lot pavement was just mean.
COT
Moleskin:
Loveshack from Race City told me about the Murph, and they do one every last Monday of the month. I figured I could modify it for Base Camp, and thought it would work pretty well. I heard a few “this sucks” during the workout, so it definitely worked pretty well. I tried to keep everyone together with the format, but am welcome to comments on us we could modify it to do better (NOT doing it is not an option).
It was good to see some faces at BC I had never seen. Awesome job by Uncle Si, Marge, and new dad Daisy leading the way the entire time. Daisy – how do you have any energy? The Hammer and Sledge (2.0) were also killing it. Great to see Simba and Big Tuna off the disabled list and back in the gloom. Thanks also to Paper Jam who skipped his normal post to support YHC.
Thanks to Simba for the perfect takeout. An honor to lead, as always. You guys make me a better man, husband, and father.
The difference between “cold” and “very cold” is determined by whether you see YHC bust out the head sock. The head sock is reserved for “very cold” days. With a real feel temp of 15, this morning was head sock weather. YHC spilled from his vehicle at 05:29:38, donned his head sock and so began
THE THANG:
Warm up trot to the stadium stairs. Weave up and down, back and around to the field. Do one lap around the heated track with some high knees, butt kickers and karaoke.
COP:
SSH; IW; Copperhead Squats; Mountain Climbers.
Do a Merkin. Do an LBC. Do 2 Merkins; 2 LBCs; 3 Merkins/LBCs and so on to 10 ea.
Line up at the 50 yard line. Dash to the goal line for 10 Jump Squats. Return for a Turkish Get Up. and perform some good, old fashioned 11s. Some guys did Burpees–claiming they weren’t doing TGUs in 2016 or some nonsense.
Catch Me If You Can:
Partner up. P1 runs a lap. P2 does 5 Monkey Humpers and runs to catch up to P1. P1 does MHs and P2 keeps going until P1 catches up. This continues for 1 lap.
People’s Chair w Air Presses.
Catch Me If You Can w 5 Merkins.
People’s Chair. Excellent 10 count from Huddle.
Line up on the goal line. Each member of the PAX calls an exercise for his mates before running to the opposite goal line and back. We had Merkins, MHs, Hand-release Burpess (Huddle, please!); Flutter, Squats, Makhtar N’Diaye, and some other stuff I’m forgetting.
Return to parking lot for Mary: LBObliqueCrunch; Freddie Mercury; Russian Twist; Heels to Heaven
FIN.
NMS:
Joe Davis run is Sat. You can still register.
Tesla took us out w wise words of prayer.
Nice, clear, frosty morning to get out and move around, y’all. Thanks, Baracus, for the opportunity to lead this excellent group at this excellent A/O.
A dozen warmly dressed souls ventured into the 21 degree Gloom, to reject the fartsack and take their #DRP. It went like this:
COP In Cadence
SSH x 25
Squat x 20
Merkin x 15
Run the outer loop of the parking lot, to stairs near HS.
Bunny Hop up a couple sets of steps.
Mosey to patio at cafeteria for bench work.
Box Jumps x 16, Derkins x 16, Dips x 16.
Ring of Fire
Down to the track
Run a lap, followed by 10 Squat, 10 Merkin, 10 LBC.
Rinse and Repeat 2 more times Lunge-Diamond-Heels to Heaven, and Back Lunge-Wide Arm-Bicycle.
Run past all the diesel fumes to the Mystery Shack, with checkerboard brick fence.
Toes and hands in the holes, traverse to the left about a quarter way around the building.
Bear Crawl half the parking lot behind MS, Lunge Walk second half.
Jump the brick wall to 4 Corners. Or is it 4 Square?
16 Burpees OYO
Random run to next building for People’s Chair w Air Presses x 16 IC.
Run back to track for final lap of Ring of Fire, 10 Squats-Merkins-LBC.
Bear Crawl up hill towards buses, dodge tardy, speeding staff.
Partner up for Wheelbarrow across lot, Flapjack as needed.
Mosey down to start.
Mary IC
LBC x 16
Flutter x 16
Dolly x 16
Moleskin
Dang, that was chilly! YHC has posted in colder weather, but for some reason this one was “memorable”. Maybe the headwind, maybe the recent 75* temps.
Great job for showing up this morning! A victory the minute you parked your cars.
Kotters to birthday boy Doc McStuffins, back from MUCH warm climates and hasn’t missed a step.
Great take out by Shop Dog. Thanks Brother!
Announcements
Join many of your F3 Brothers for the Joe Davis Memorial Run, to benefit Substance Abuse Services. Sign up here https://joedavisrun.racesonline.com/
Be sure and put your name in an open space here
http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary
Super easy to set up an account if you haven’t, and a great format for helping your site Q’s admin Q schedule.
#Soapbox One of the things I love about F3 is the peer-led aspect. Men stepping up to give back to a community that does so much for them. I have always been into fitness, but have never been as fit as this group has shaped me to be (says the guy who ran 20 marathons). So, if you have never led, or haven’t taken a Q for a while, put in a little time and say Thank You by being a leader.
It was Family Game Night, err morning at the Maul. Let’s call it – Maul-opoly. After a quick jaunt around the parking lot, thanks Commish, we started with some COP
10 Low, slow squats with Chinooks (overhead arm circles)
20 Mount climbers
15 Merkins
The Thang
Let’s play! The Monopoly properties were set around the Regal Cinema. The pax divided in to 5 teams, handed a pair of dice and headed for the starting point at GO! Each team was instructed to roll dice and run that number of spaces and do the exercise listed on that property/card. To keep things simple, we did not need to pay rent or buy property.
Mediterranean Avenue
10 LBC
Baltic Avenue
15 Toe-Tap Crunches
Oriental Avenue
20 Carolina Dry Docks
Vermont Ave
20 Lunges (each leg)
Connecticut Ave
10 Jump Squats
St. Charles Place*
10 In/Out Jump Squats
States Ave.
20 Low Slow Squats
Virginia Ave.
50 Calf Raises
St. James Place
20 Wide Arm Merkins
Tennessee Ave.
20 Mountain Climbers
New York Ave.
20 J-Los
Kentucky Ave.
20 Offset Merkins
Indiana Ave.
Run to top of hill 5 times
Illinois Ave.
15 Tip-Toe Squats
Atlantic Ave.
Run to top of hill 7 times
Ventnor Ave.
25 Dolly
Marvin Gardens
25 Flutters
Pacific Ave.
10 Partner Slap Merkins
North Carolina Ave.
10 Diamond Merkins
Pennsylvania Ave.
People’s Chair with 50 air presses
Park Place
15 Burpees
Board Walk
20 Hand Release Burpees
GO!
20 Side Straddle Hops
Reading Railroad
1 minute plank
Pennsylvania Railroad
1 minute elbow plank
B&O Railroad
20 Maktar N’Dai
Short Line
20 Peter Parkers
Electric Company
Run and touch the nearest street light
Water Works
Bear Crawl to water pipe and return
Chance
1 minute Balls to the Wall
Chance
Go to St. Charles Place
Chance
Go to Jail
Community Chest
Go to Board Walk and complete the exercise
Community Chest
Pass GO!, Collect $200
Community Chest
Take a Ride on the B&O Railroad, Pass GO!, Collect $200
Jail!
Just Visiting = 20 Russian Twists
In Jail = 20 Monkey Humpers
Luxury Tax
20 Low Country Crab
Income Tax
20 Donkey Kicks
Free Parking
10 Count
Go to Jail
Do not Pass Go!, Do not collect $200
Moleskine
Many Qs pick up gear at Muscle Driver or REI, my go-to is Party City. (I’ve come to realize I may be the Carrot Top of Qs with playing cards, dice and other props.) It took me a bit longer to lay out 40 cards with no-so-sticky masking tape in the blustery cold. Thanks to Commish for stepping up to lead the warm-up lap while I finished tacking the final cards. Also, Cobains for the missing St. Charles Place. It may be in my car in the office somewhere?
With your fate decided by the roll of the dice, each team had a very different experience. Poor Frehley’s Comet’s team was at Boardwalk at least twice and Wingman’s crew had double duty on the hill.
Thanks to Wild Boar for bringing out his son – Pumba! Keep coming back. It never gets easier, but it’s worth it.
Announcements:
Maul Sign-Up sheet
http://www.signupgenius.com/go/10c094ea4ad2ca4fa7-qsignup
21 pax came out to Death Valley a little cold and well a little upset after the workout was called.
Thang
Mosey one lap around track
COP
20 IH – CAD
20 MC’s – CAD
Starfish
Four corners
1. CDD’s
2. Jump Squats
3. LBC’s
4. Burpees
Merkins in the middle
Do 5 of each exercise at the corner and then increase it by 5 up to 20 and then back down to 5
Mary – 20 Freddy Mercury’s – CAD
LBC – 20 – CAD
COT
The mole without skin
Full disclosure, I was a little tired from driving back from GA in addition to the post at Fast Twitch the day before so I wanted to make sure that everyone got a good workout and pushed themselves. After I threw out the Starfish routine Horse Head and Stone cold immediately started complaining #subnantananger. There were probably others but I just let that be.
A few notables were absolutely crushing it. Pretty Sure Dollywood did about 5 laps around the track when YHC was halfway through. Nice work brother.
I am sure that I will get made fun of either on “the twitter” or “the comment section” so sound off.
Announcements
Joe Davis Run- Clown car leaving the arbo at 6:45. connect with Slim Fast if you have any questions.
15 fleet footed PAX left the warm confines of the Vine Restaurant on Tuesday morning for the weekly running Speed & Interval session known as Swift.
The THANG:
http://f3nation.com/2016/01/04/preblast-final-workout-for-joedavisrun/
The Moleskin:
Announcements:
14 SOBs arrived in the gloom this morning at Bagpipe. YHC has a couple winters under my belt so I’ve felt some colder mornings…. although not many. Kudos to the PAX and extra respect for those who did a pre-run at 5. (YHC was not among them so I can’t name names)
The Thang:
Mosey a ways at a brisk pace to get warm. COT: 25 SSH IC, 20 low, slow squats, 10 merkins IC.
Mosey another ~1/4 mile and circle up again (or muddle up as it were.) 10 merkins IC, hold plank, then elbow plank, back to regular, 5 merkins IC. 10 jump squats. 20 dollies IC, hold 6 inches, 20 flutters IC.
Mosey to the pond and get in groups of 3. P1 runs the hill x 3 while P2 and 3 do parnter decline merkins. Rotate when runner gets back until all 3 have run then do 1 lap around the pond. Audible at this point because the grass hill was a mess so we went back to the parking lot for sets 2 and 3: same thing but run backwards up the parking lot slope for set 2 and forwards for set 3.
Start the slow trip back. In between moseys we did: 1.)20 lunges + 5 burpees. 2.) 20 broad jumps 3.) 20 merkins 4.) run backwards length of 1 lot 5.) various planks.
Circle up one more time for burpees alternating with different Mary exercises then take it back. While waiting for the six, Pebbles led us in flutters with hands held up ( a nice variation).
Moleskine: PAX were mostly too cold for a lot of chatter. Special respect goes to Triple 7 -my decline merkin partner who was repping them out at a great clip. Good to see Philmont back in the Gloom and thanks to Outback for watching the Six.
Announcements: Absolutely none. Everybody just wanted out at that point and we balled it up.
A pleasure as always to lead. Please talk to me or Outback if you would like to Q Bapipe in the coming weeks as we have several openings.
Apparently somewhere, some red-headed step child with bad manners got more compassion than what 20 fine gents received in a frigid hilly Fast Twitch (or at least Chelms).
The Thang
Warm-up run out to 51, up to Raintree (without slipping on Ice, Pro)
Brief COT in park lot. Plank, 20x MCs, 15x IWs
Triple Sevens:
Mosey over to Woodfox; AYG back to school
Mileage: 5.6 – 6.0mi
Moleskine
Announcements
7 men gave the finger to that frosty b!tch, mother nature, and got straster today at SOFAWIB.
What happens when you mix a fast opening mile run, kettlebells, and suicide sprints? In the case of YHC, an average heart rate reading of 91% of my max. That’s robust.
Ickey, Voodoo, and (new father) Daisy were tossing the heavy sinker. Talkbox was breaking down kettlebell 101 for Bel Aire aka Will Smith. And I was muttering obscenities at Kirk.
We did a plethora of assorted kettlebell exercises between the 50/100 yard sprints. The types of exercises didn’t matter so long as we kept continuously working. And I was happier when I was sprinting, and I’m sore in weird places, so I think it worked.
Usually I control my workouts with an iron fist, but today I loosened the reigns a bit, and allowed the pax to choose whether to run the final mile. Bel Aire aka Bro Zaire, took me up on the offer and apparently was being chased by something the entire time because 7:16 is a hell of closing lap.
Brushback continues to hold the HT Mile segment lead with a time of 6:19 …. for now.
Voodoo thinks we should be doing something KB-related once a month, and I’m all for it. He also thinks you aren’t swinging enough weight. So look out for him Q’ing next month and prepare to be shamed.Yes, you, get prepared.
Charlotte Running Company is having a trail race at the USNWC on 1/16, with 13/9/4 mile options. Talkbox thinks you aren’t running enough trails, so you should sign up for the 9 mile option. Again yes, you.
Joe Davis Run this weekend. Still time to sign up, but don’t expect a shirt. It’s for a great cause, so you should sign up. YES, YOU! SIGN UP!
We encourage any and all to sign up to lead the easiest workout to Q in Area 51. Hit up Kirk or YHC to get on the schedule. Otherwise I will volunteer you.
And finally, congrats to Daisy on the arrival of his baby girl on 12/26. T-claps, brother.
Thanks to the pax for letting me indulge in a little (a lot) of fat burning. Thank you for choosing SOFAWIB, which continues to be the hardest and best choice for preblasted non-running workouts on Tuesday in south Charlotte.