All I want for Christmas is a Hoverscooter
15 of F3’s strongest gathered at South Charlotte Middle School for one of the hardest workouts in Area 51. Lex Luthor was bundled up like Rocky Balboa while PH and Gummy continued to pour gasoline on the fire (#firewood) that they started the night before on Twittter
The Thang:
Warm up laps with high knees, butt kickers and backwards run before COP. SSHX15, Mtn ClimbersX15 and Peter ParkersX16.
Head out to 51 and take a left to run to Calvary. Stop at each intersection for 20 merkins OYO.
Head up into the Calvary parking lot for latest rendition of Bermuda Triangle. Start on practice field with 10 squats, run to base of hill and bear crawl up to top, 5 hand release burpees, run to light pole in parking lot and do 10 jumping lunges, run to pavilion for 10 dips and 10 decline merkins. Repeat the circuit 4 times.
Six minutes of mary while we wait for the six. Run back to the school with the rabbits circling back to pick up the six several times. Finish with a few gassers. Got in 5.5 miles per TL’s watch. I’ll round it to 6.
Naked Moleskin:
Purple Haze and Gummy started poking the Q late Monday night but I was already bundled up and sleeping like a baby. Given PH’s extended (and I mean extended) IR, I need to get some recommendations from him on hover scooter models as I think he’s been thru several in the last 12 months. Gummy was more than happy to keep piling on after his Tigers (ORANGE IS UGLY) beat (#COLARULES) my heels Saturday night.
Strong effort by all this morning with Dora trying to lap the field on the triangle while Gerber and Mermaid tried to keep up. Gerber must have moved up to adult food as he is getting faster every week.
An honor and a privilege to lead this group.
Announcements:
Bring a toy (unwrapped) to support AYN. Check web site for Q’s taking gifts or just carry one in your car till someone asks. Lex Luthor and Escargot are both assisting.
Joe Davis Memorial Run on January 9. Please support Rock Thrill and his family by running this race. Great cause and tons of fellowship
Pre-blast: Misery Loves Company
After slacking on Tuesday morning’s hardest workout in Area 51 on Rea Road for the past two weeks, YHC is making his triumphant return as Q. We’re going to keep it simple and try to stay in the relatively well-lit parts of the AO.
Partner up based on speed and leg density (for the dumbocrats). Run to HT and back.
At the baby track:
- 10 V-ups each
- 10 dumbocrats each
- 10 jump squats each
At the playground:
- 5 burpee pullups each
- 20 WWII situps each with other partner planking on feet. Flapjack
At the concession stand:
- 20 derkins each
- 20 bench squats each
- 20 dips each
Head back to baby track to start over.
Repeato until 6:06 and repeat the mile to HT.
#PreBlast – 2/1/30 on the Saddle
#F3Swift will launch at 0515 from the Vine Restaurant at the @F3SOB main AO – Ballantyne. Come at 0500 for extra credit.
What’s this? 
or this?
No, it’s not a preview of the route tomorrow. The included pictures are of the JoeDavisRun 10K and 5K courses. Not rolling hills, just hilly.
In Week 4 of the JoeDavisRun prep we’ll work on some speed over hills (up and down). We will try to mimic the elevation changes tomorrow while doing the regroup friendly 2/1/30. For those prepping their watches, that’s:
- 2 minutes Hard, 1 minute jog recovery
- 1 minute Hard, 30 seconds jog recovery
- 30 seconds Hard, 30 seconds jog recovery
Repeato until time is called.
Location will be around the Horseshoe at https://www.google.com/maps/place/14509+Ballantyne+Country+Club+Dr,+Charlotte,+NC+28277
“So what? You put on a little weight.” **
Dr. Pete Novos: So what? You put on a little weight.
Scott Calvin: Weight? Does this look like a little weight to you?
Dr. Pete Novos: Weight can fluctuate from year to year.
Dr. Pete Novos: Fluctuate? You make it sound like I’m retaining water. I’ve gained 45 pounds in a week. Pete, what’s happening to me?
Dr. Pete Novos: Well, what’s your diet like?
Scott Calvin: Milk and cookies.
Dr. Pete Novos: Really?
Scott Calvin: But I don’t finish all the milk.
Dr. Pete Novos: Well then there is your problem. Just try to [run The Wiggler], okay?
Come run The Wiggler and keep those unsightly holiday pounds off. Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Yuletide pace…
**The Santa Clause
A little less talk and a lot more action…
…more on that in a bit. 13 pax got better early in the AM on Pearl Harbor Remembrance Day.
The Thang
Run to CMS stopping at each of the 9 driveways on the right alternating between 5 burpees and 5 Turkish getups (if you’re scoring from the FS – 25 burpees and 20 Turkish getups)
Plank for six
COP – SSH x 41, IW x 5 (crowd teaser), MC x 20 and 10 burpees OYO
Partner up for 3 rounds of 4 corners around CMS (speed matters most)
– Each round consisted running around the school stopping in each corner for 20 donkey kicks per partner, 10 burpees per partner, 10 derkins each and both rail climb up ramp
Flutters x 25, over/under x 20 and rosalita x 20
Mosey back to front of school
9 driveways on the left back to Carmel Park so we rinsed and repeated but with x-fit burpees instead (25 x-fit burpees and 20 Turkish getups)
Plank for six
Mosey to bottom of CoC parking lot for light pole suicides with 10 wide arms at the bottom each time
Knee ups x 25 and heels to heaven x 25
AYG back to COT
Skin
Crotch Rocket did 25% of the exercises but at least 150% of the talking — right in line with his long term averages
Announcements
– Race (something Thomas?) in early January that Bushwood mentioned
– AG needs your help tutoring and increasing the holiday kitty for gifts
Thanks to Bushwood for the opportunity to lead and Swiper for the takeout.
LB
Return of the Gopher
18 men did manly things at South Charlotte Middle School this morning.
Warm Up
SSH X 40
IW X 40
Squat X 30
Jog around parking lot twice, with some shuffling, butt kicks and back pedals mixed in
Partner up for the Gopher
Partner 1 runs down to the track, does one lap then runs back to the outhouse. Partner 2 runs down to the bleachers between the baseball fields and does 20 dips, 20 pull ups, 20 CDDs and 20 LBCs, then runs back to the outhouse. At the outhouse, Partner 1 and Partner do a total of 20 burpees. Then, Partner 1 and 2 flapjack. This routine was done was done for about 35 minutes.
Work the Core
Backscratcher X 30
Dolly X 30
Flutter X 30
LBCs X 30
LBCs X 30
Color Commentary
Despite the fact that I was reminded just a few days that I was on Q this morning… if it wasn’t for Simba’s late Sunday night “pre-tweet”, I might have missed the workout… so, thanks Simba.
The first time I did the Gopher workout was 2-3 years ago when 49er led the workout. I know it’s not the most creative of workouts, but it get the job done in terms of cardio and upper body work. Good work by everyone out there this morning.
I guess I should have explained at the beginning of the Gopher that we would keep doing it for at least 30 minutes or so, as guys were asking, “do we keep going?” Of course we do!
Had an FNG today introduce himself as “No Name” during COT. I thought that was his actual nickname. We went with Care Bear, but No Name wouldn’t have been half bad.
Great work by Booyah… showing up with new toys for the Alexander Youth Network toy drive.
Late Stonehenge BB (Weekend was filled with supporting the Tigers and recovering)
From what I recall this is “The Thang”……
We headed off towards the Bull ring and circled up for some warm ups. (all in cadence).
20 – SSH
15 – IW
15 – Windmills
15 – Squats (low and slow)
15 – merkins
We then went around the bull ring with 5 burpees at 90 degrees, 10 at 180 degrees, 15 at 270 degrees, 20 at 360 degrees.
Then we lined up in the parking lot for some suicides with 10, 15 and 20 merkins.
Next were bear crawls and lunge walks at the lamp posts and another round that I can’t remember.
After that we headed over to the pond behind the bull ring and partnered up. Partner one runs the lake while partner 2 does Squats. Then flapjack. Second round partner 1 runs partner 2 does merkins.
Next we headed over to the field by the pond, the PAX started whining “it is Frosty and wet, my little boy hands will get cold, blah blah blah” to keep a revolt from happening we went back to the asphalt for some wheelbarrows.
After 2 rounds of those we had 14 minutes left and Haggis suggested that we head over to the Pull-up bars. YHC thought that sounded like a good idea so we were off.
2 rounds of pull-ups and dips with max reps and then it was time to head back. We got to the AO with 1 minute left so we did 15 merkins in cadence.
Right as we finished, Tuck and No Fair wondered up to hang out at the Coffeteria. They were mentioning something about an alarm not going off (or some other fartsacker excuse). Next Gumbo comes wondering in. Evidently he had shown up a few minutes late and had been running around trying to find the PAX.
Cobains for the late BB. GO TIGERS!
H.I.I.T man special
The warm up
SSH x 30
MTC x 30
LBC x 30
Plank x 20
High Knees – Backwards run
Butt Kicks – Backwards run
Bear Crawl – Backwards run
Crab Walk – Backwards run
Inch Worm – Backwards run
Let the real work begin. The Thang
H.I.I.T – Tabata workout. ever 45 second on 15 second to rotate
- suicide run
- Jump rope
- MTC
- Dips
- Box Jumps
- Burpees
- Peoples chair with weighted should press
- Goblet squats
LBC
Modified Plank
Plank Jack
Rinse and repeat 1 – 8
Protractor – everyone around the circle calls our a degree
Side LBC x 15 L x R
Mosey to the hill
Hill Repeats for 3 minutes
Run hill backwards then regular down x 5
That’s a wrap.
Just a short time ago Transporter and I launched the Flash site and to see what it has grown to in such a short period of time has been amazing. We are both very honored to have the opportunity to lead you all in improving our fitness levels and friendships within the community.
It appears the PAX doesn’t like to run as much as I do. The Tabata workout was a big hit today. I am sure that in the future there will be a 75% running workout. Fire Cat and Shampoodle welcome to the group.
Friday workout at CMS. It looks like this might stick.
Short Circuit – thank you for taking us out.
Bricks always makes things better
It’s been a while since I’ve brought out to bricks. I not only brought them out; but I brought out a wheelbarrow. OK then. What are we going to do with that?
Mosey to truck for 2 brick pavers each. Mosey around to four corners of parking lot for instructions of Starfish layout. Drop bricks at each station and circle up in center of lot.
SSH x 20
IW x 20
Starfish: Partner up.
– 1st leg of Starfish: Agility ladder merkins x 3
– 2nd Leg of Starfish: Ppls Chair / Brick Raises x 150 (audible to 120 – 150 quickly became crazy)
– 3rd leg of Starfish: Suicide Brick relay x 3: 1st partner run out 2 parking spots and drop off a brick. Runs back for another brick and drops off 4 spots away. Back for a 3rd brick and drops off 6 away. 4th brick and 8 spots. 2nd partner doing LBC during the suicide. Flap jack with 2nd partner reversing order and picking up bricks.
– 4th Leg: Bear crawl half way to 2nd light. 10 diamond merkins with bricks; lunge walk with slapping pavers together between legs back.
– 5th Leg: Pax Wheel Barrow – Partner 1 sit in wheelbarrow while partner 2 pushs him up each side of the lot. Flapjack.
– After each leg; run back to center for 10 Blockees, and then out to next leg.
Collect bricks from each station and circle up near vehicles. Merkin Arm Raises x 20. Recover and shake out arms. Merkin Arm Raises x 20.
Done.
Moleskin:
– Big turnout this morning. Great leadership with Bratwurst and Bananas growing site.
– Merkin arm raises were tough. That’s being added to the list. So are the suicide brick relays.
– The AO has a huge parking lot. Endless possibilities. YHC hopes the dear leaders let me exploit this site again soon. Promise to get better on posting an on time BB.
– Thanks for letting me lead today. I always enjoy it.
Working out across the frozen tundra
YHC arrived right at 7:00am after waiting for the windshield to defrost, and we were off for a lap around the school. Circle up at the lower lot.
SSHx25 then 10 merkins
IWx25 then 8 merkins
Low Slow Squatx25 then 6 merkins
Peter Parker then 4 merkins
Parker Peter then 2 merkins
Mosey to the frozen tundra (aka the field)
Lower body tripod
10 Squats at the center pole
20 lunges at the first pole
20 monkey humpers at the second pole
20 jump squats at the third pole
Plank
Upper body tripod
10 merkins at the center pole
20 wide arm merkins at the first pole
20 diamond merkins at the second pole
20 Carolina dry docks at the third pole
Plank
Grab a cinder block – trivia –
https://www.quora.com/How-much-does-a-cinder-block-weigh
Called Exercises
Curls, Presses, Upright Row (R and L)
Bear crawl to middle of the field, lunge walk back
Triceps, Squats, Block hold, chest press
Bear crawl to middle of the field, lunge walk back
Rinse and repeat
Separate in two groups
Group 1 – 1st playground
10 pull ups, 20 dips, 20 derkin
Group 2 – 2nd playground
10 jump ups, 20 calf raises, 20 tire raises
Back and Forth x 2
Peoples Chair, arm raises, and lunge walk to street
Finish up with some Mary
LBCs. Flutter, Backscratcher, Dolly, Russian Twist, and Rosalita
End
Circle up –
Announcements – Joe Davis Run, Christmas Party (today is last day to sign up) and Toy Drive for Alexander Youth Network
http://f3nation.com/2015/12/02/alexander-youth-network-toy-drive/
Thanks to Squid for taking us out as elegant as ever.
Thanks to the PAX for this opportunity to lead.