The workout title is the quote from Kilowatt after his inaugural Q at Peak 51 this morning! He executed an expertly delivered beatdown that had us ALL breathing heavy most of the morning! Excellent job! Here is the posting from Kilowatt:
16 PAX surfaced @Peak51 to enjoy a beautiful summer morning, 74 degrees, low humidity, and a light breeze. Thank you Lord!
The Thang: Start @5:30am, Matthews Elementary PL
Intro and disclaimer from the 52 year old fat guy Q.
Morning stretch:
Mosey to side PL
Mosey to play ground
Form a straight line to number off (what part of straight do you not understand??)
Thanks to the Team 2 whiners for correcting the Q’s inability to keep track of the laps they had run!
Mosey to ball field
Mosey to bleachers and benches. Great that the PAX exceeded the capacity for space at the bleachers!
10 Step ups per leg
20 Dips Oops, Q forgot this part of the plan when the group had to split up.
Mosey to wall
Mosey back to the starting PL
Cool down stretch
CoT
Moleskin:
Tclaps to Sinsei, and Slimfast for their pre 5k, but we have come to expect such performance from these masters. Tclaps to Geraldo for pre 5k and ruck.
Great to see someone as young as Tang in the group! Can you actually still buy TANG??
Thx to all for enduring the Q’s inability to breathe and count at the same time.
Announcements:
Mountain Goat, moderate running workout, 5:15 Fridays at SCMS.
F3 Dads (+kids) in partnership with NFL Play 60
Southern Discomfort Saturday 8/1, mark your calendars
BRR is only about 9 weeks away.
10 fleet footed pax just felt like running.
The Thang:
-Leave school and head down Rea toward Summerlin. Hang right and run down Summerlin hill to Abbotswood.
-10 hand release merkins at bottom; plank for the Six
-Belly start, run up nasty Summerlin hill up to Rea; 20 LBC, Plank for Six
-Back down the hill; 10 hand release merkins, Squats while waiting for Six.
-Belly start, back up the Summerlin hill again; 20 LBC, Squats while waiting for Six
-Back down hill again; 10 hand release merkins; Squats while waiting for Six, but Six never arrives…
-At this point we were supposed to lunge walk up the hill on Abbotswood, then run the Firecracker 5k Fun Run loop a couple of times with burpees at each side road. Gummy offered to go retrieve our wayward comrade and took off up Summerlin for a third time. As we started the long uphill lunge walk, somebody (Cheese Curd, I think), suggested we all head back up the hill to reunite the pax. YHC agreed and we did the Summerlin hill for a third time.
-Back at the top, Dolly x 20.
-We were off book from this point forward. Gummy suggested Imperial Walkers and YHC consented. IW x 10, which in the middle of a workout will now and forever be called a “Gummy 10 count.”
-Run down Rea right by the school to Windyrush Road. 5 burpees, 10 hand release merkins.
-Run down the Windyrush hill, with head fake at the entry to the OPE trails.
-10 hand release merkins and 20 flutters at the bottom.
-Back up the long Windyrush hill, with 5 burpees at each speed bump, 15 heels to heaven at the top.
-Time was short and we needed 1/2 mile. Cross Rea on Windyrush, turn right to stay on Windyrush #onlyinCharlotte, right on Edenbridge, left on Rea and back to school.
Moleskin:
-4.05 miles and into the parking lot at 6:15:37. Very lucky to hit mileage goal on time given the modifications, but it all worked out.
-Back in the day 4 miles was a very respectable Ring Run. That workout has gotten longer and faster, with the pax sometimes hitting five miles plus pain stations in 45 minutes. I fartsacked Ring Run on Tuesday, which I am still blaming on my 11:30 p.m. discovery that I had no clean running shorts. Anyway, today was my makeup for Tuesday.
-Good move by Gummy, Cheese Curd and eventually everybody, going back up Summerlin to keep the pax together. That said, I have some lingering doubt that Cheese Curd was motivated purely by a “no man left behind” mentality. The lunge walk up Abbotswood was looking pretty nasty.
-This was definitely a BRR edition of Hydra with all the hills. If you aren’t doing BRR, you should do it at some point. It is the best event we do. I am not exactly born to run. I am not built to run, I am built to block for someone else who is running. In fact, I didn’t start running until my late thirties. So you don’t have to have grown up running 60 miles between villages at a 5:30 pace to do BRR.#mountaingoat #pancakechurch
-Good work by all. Too many Larry Birds to mention. Gummy, Harley, Cheese Curd and Red Rocks were consistently fast. Also good work for guys that don’t consider themselves runners. You all hung in there well.
Announcements:
-F3 Dads camp – check the website. I hear NoCo is signing people up at a feverish pace. Also F3 Dads Panthers workout Saturday — check the website
-F3 Up and Over may need another guy for BRR. Cheese Curd is team captain.
-Thanks to Gummy for the takeout, Yunz for his FNG Hydra post for my Q, and Puddin Pop for the opportunity to lead.
Another steamy morning, where 10 Meats show up in the gloom to get all swolled up….oh wait, then the Runstopper slides the BMer in a spot on 2 wheels to make it 11. On paper it looked real simple, just Swings and Snatches; in execution, not so much.
Warm Up/Stretching-
Good Mornings x 10 (slow with extra back stretch)
KB squat hold ~45 sec with rocking
Low swing x 10
2H Swing x 10
The Main Event-
ROUND 1
5 – 1H swings L / 5 – 1H Swings R. 10x ea hand, 100 swings total
5 snatches L / 5 snatches R. 10x ea hand, 100 total snatches.
ROUND 2
10 – 1H swings L / 10 – 1H Swings R. 4x ea hand, 80 swings total.
10 snatches L / 10 snatches R. Repeat 4x ea hand, 80 total snatches
Rt arm on KB Merkin x 10
Lt arm on KB Merkin x 10
ROUND 3 (Aublie called from Snatches to Cleans- your choice)
15 – 1H swings L / 15 – 1H Swings R. 2x ea hand, 60 swings total.
15 snatches or cleans L / 15 snatches or cleans R. 2x ea hand: 60 total snatches
ROUND 4 (Another Aublie called from Snatches to Cleans- your choice)
20 – 1H swings L / 20 – 1H Swings R. 1x ea hand, 40 swings total.
20 snatches or cleans L / 20 snatches or cleans R. 1x ea hand, 40 total snatches.
Mary
Heels to Heaven x 15
KB Louganis x 10
Kb press Flutter x 15
Kb press Dolly x 15
COT
Naked Moleskin:
Thank TR for this one, fellas. He did this one in the Doubletree hotel a week or so ago. Must have needed to work off those free cookies. YHC knew this one would chew up the hands pretty good….and that was confirmed today.
Did Runstopper even wear a shirt today? Something was on his head about half way through. It could have been his shirt or just a new do-rag?
Brown has Fletch to thank for not ruining another pair of socks. The boyscout, Fletch, saved the day with tp.
Chum brought the chalk but when mixed with sweat and the humidity, you start to make biscuits and of course tear up the hands. Callus removal at it’s quickest. Even with a towel, the hands were shredded up today. #hamburgerhands
Chanel was solid and didn’t want to modify the Snatches to Cleans but decided not to go against the pax.
Dawg called for the Louganis…interesting
And Spackle loves golf too much to mess up his hands… so he modified in the Spackler way.
By the way, Chanel recommends new-skin liquid bandage for my hands….holy moly that stuff stings enough to make a grown man cry. #soft
Announcements:
Mint Hill Metal- need Qs Fridays
F3 Dads- this Sat at the Panther’s Training facility from 1-3pm (NFL Play 60)
The workout started with a quick jog in front of the Regal Theatres with side shuffles, high knees and butt-kickers.
Warm-Up COP
SSH x 20
IW x 20
Merkins x 20
Sky humpers x 15 (mumble, mbumble)
Baby Cobras x 15
The Thang
Poker Run
Led the PAX on mosey to the alley behind the strip mall. I made a quick trip to the party store yesterday and picked up a multi-pack of playing cards. I spread out four decks of shuffled cards and an exercise legend.
2 – Burpees
3 – Deck squats (supine burpees)
4 – Jump Squats
5 – Merkins
6 – Curtsy lunges
7 – Freddy Mercury (Bicycles)
8 – Carolina Dry Docks
9 – J-Lo
10 – Dolly
Jack (11) – Mountain Climbers
Queen (12) – Russian twists
King (13) Toe-tap crunches
Ace (14) LBCs
The game was five-card stud. For each of the five rounds, PAX drew one card. The value on the card corresponded to the legend above for the exercise to be done at each speed bump. Fire Hazard won the Poker Run with three jacks. (That’s a lot of mountain climbers.)
The gazelles who finished early led a few rounds of Mary-o-Rama. (Thanks to the Larry Birds for stepping up.)
Next, the gang circled up for a railroad-tie run. Everyone planks, then one by one each PAX would pop up and hurdle the planked PAX. Hold the plank until everyone finished. (This is a very long time.)
Isometric L-sit (Core & Shoulders)
Alternating one-leg sits for about 90 seconds
At the next station, one-minute of alternating curb taps in plank position, then one minute of standing toe-taps (River Dance).
Moleskin
I love F3 for many reasons, especially the fact that every workout is different. I planned the poker run to add some surprise the mix. The poker run was a long slog and I was the last to finish. (Leading from behind.) Looking back, I should have made sure everyone knew the exercises. The deck squats and curtsy lunges were new to some. The L-sit and railroad tie run, alternating curb tab was very shoulder heavy. (Sorry, not sorry.)
YHC took us out in prayer.
6 PAX didn’t give in to the vacation fartsack on Wednesday morning and instead went searching the grounds for Triple Nickels to pay for the next family jaunt.
The Thang:
Moleskin:
Announcements:
It was a lazy day before July 4th with most people on vacation or not working, but 11 came out to give it their best.
THE THANG
Mosey To Raintree Field
To honor the 239th anniversary of America’s founding, we partnered up and then combined the main exercise until we reached a certain number. Then, for each set, we did this for three more exercises until finishing 239 combined reps
— Partner 1 runs to first cone and back and then runs to the second cone and back
LBCs
Dollys
Flutters
Thanks to all who came out
I missed Ring Run this week, so plan to make up for it tomorrow. That said, I am probably one of the slowest people at Ring Run, so you’ll be fine. And we will interrupt the running regularly for burpees, merkins and Mary.
8 Men decided to embrace the suck and post at Anvil today. With one of our local brothers over at DV providing those boys with a good beatdown, the regulars decided to take a tour (several) around Anvil with lots of pain dished out along the way.
Shovel Flag firmly planted – Young Love made sure of that with no injuries
No FNGs – so properly disclaimed.
The Thang:
YHC decided late last night to scrap the current winkie and do something new. With MudRun coming up in a few months, YHC thought Anvil needed a nice circuit workout to start prepping for it and the OC races coming up this fall. And in typical Champagne fashion, YHC under estimated the distance and time to complete a circuit. What YHC thought would be 3 to 4 laps during the workout turned out to be 2 – to almost 3 for the Larry Birds of the group.
First lap was informational explaining each station, what to do and where to go next.
Station 1 – Covered Picnic area – 10 jump ups, 10 dips, 10 derkins
Station 2 – Playground – 10 pull ups, 20 donkey kicks on the swings, 10 burpees
Station 3 – lower lot down to the left of exit 4 along the driveway. – for about 50 to 60 yards – bearcrawl 5 parking spaces – 10 CDDs, Lunge walk 5 parking spaces – 10 jump squats – rinse and repeat to the second light. (enough for 3 rounds of bearcrawls and 2 rounds of lunge walks)
Station 4 – North Face (bottom) – 10 Jump Squats – run up NF and 10 burpees
Station 5 – Picnic area beside church – 10 one leg squats with rear leg raised on a bench (R&L), 10 Derkins
Run back to beginning and start all over – OYO to get as far as possible until 6:10.
5 mins of Mary
Protractor waiting on the Larry Birds to arrive
20 x Flutter in cadence (hold it when done)
20 x Dollies in cadence
elbow plank 45 seconds – up to hands – 30 seconds – back down to elbows 45 seconds
DONE.
NMM
Solid work by everyone today.
YHC over estimated the time and distance this would take (estimated distance on a lap was around .8 – .9 miles)
What last night seems like would be a 4 to 5 lap day turned into 2 2/5ths to 2 1/2 laps for the pax.
Larry Birds to Lobersta Roll and Scabby for almost making 3 laps – solid work brothers.
Young Love, Iron Horse, Margo, and YHC and at the end Rehab pushed thru and made it thru station two of lap 3 – good thing too, would hate for the pax to miss chances to do more pull-ups and burpees
Thunder Road (White Lightening’s Brother) posted for the second time and was pushing it the entire way. Solid work – keep coming out – the workouts don’t get easier, but you get better.
Reading back over this – it doesn’t sound like much – but YHC is still feeling the effects of this one – #SMOKED.
Thanks to Young Love and Mermaid for the chance to lead – this is a great AO. Its an honor to lead this group and have the pax willing to get up and follow YHC around for 45 minutes.
Announcements:
MudRun is right around the corner (Oct 24th) – and Mermaid is the Event Q – look for info via the site and twitter. Work on getting your teams together.
Southern Discomfort – Aug 1 – 3 options for distance and pain – and you can also get a cool shirt – but you have to buy it.
http://f3nation.com/2015/07/01/f3-southern-discomfort-saturday-august-1st/
F3 Dads – with the Panthers:
http://f3nation.com/2015/07/02/f3-dads-panthers-play-60-day-on-711-at-panther-stadium/
That’s all – if anything was missed – shout out below – lots of O2 deprivation today.
Champagne Out.
It is back to the greenway this week. The plan is simple.
We will meet in the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15. Have a 5 minute running form session by Bratwurst on Foot Strike / Running Cadence and then hit the greenway until 6:15.
The rough plan once on the greenway is to run at your chosen pace out and back to the bridge at Johnston Road by 5:55 am to regroup and start a progression run back the 1.75 miles to the parking lot. The idea is to increase your speed every 0.25 mile post on the way back.
That’s it. See you there!
If desired, a recap of the previous running form topics can be done at the end for anyone who missed. We have covered arm/hand movement and body position so far. The goal with these mini sessions is to create a bunch of efficient runners that experience less running injury. This means domination in the BRR and beyond.
16 men decided to follow a rusty Q into the gloom this AM and returned soaked and oxygen deprived. A few of the old timers (Frehley’s and Wingman) may have remembered this oldy but goody workout from many years ago.
The Thang:
It’s 5:30, head to theater parking lot for lunge-o-rama. After 1 of the 3 rounds of lunges, the PAX were wondering what the h___ is this? Some sort of dynamic stretching mumbo-jumbo? Apparently yes, but things would not stay this easy.
Brisk mosey over to Target for the upper body warmup and some SSH, Imperial Walkers, Mountain Climbers, and Merkins.
Enough warmup, time to work. Headed to hill by target for a Jacob’s Ladder 7’s. Plank up & downs at top (extra credit for facing down the hill), burpees at the bottom. By the end of this set, everyone was up to operating temperature (actually above operating temperature verging on overheating – but there was more workout in store, so we moved on).
Mosey over to the speed bumps for karaoka right, left, backward run, bear crawl and crab walk. It was so satisfying, we did it again for good measure. On the second set of crab walks, it was proposed that crab walking really does nothing for you, it just hurts your shoulders. While this is probably right, it seemed like a good idea at the time, so we did it. Floor Slapper gets the bad-A of the day award for doing all this with no gloves on. Perhaps he will not be doing much floor slapping for a while, but it looked manly, so there’s that.
After a brief mosey around the corner from the theater, another COP was assembled for the Dirty MacDeuce (12 reps of 12 exercises executed back to back). This was the set list:
1) Merkins, LBC, Superman planks
2) Diamond Merkins, Dolly, Peter Parker
3) Dive Bomber Merkins (nicknamed Entrapment or Cathrynn Zeta’s), Rosalita, Parker Peters
4) Wide Arm Merkins, Dying Cockroach, glute bridge march
Editorial Note: If Dive Bomber Merkins are ever called again, make sure there are no cars, security cameras, or bystanders in the vicinity. It is not recommended to view a bunch of middle-aged men doing this to a parking lot. It’s just wrong. Unfortunately, the owner of a silver F150 now has that sight ingrained in his memory. Sorry bud.
Once that was conquered, we headed to the back of the theater for some wall sits / hill run / burpee combos x 2 rounds. For added benefit, balls-to-the-wall was thrown in for a double 10 count between sets (crowd pleaser – Frehley’s even exclaimed “what the h___ is wrong with you?” upon dismounting the wall). This is music to the ears, because if Frehley’s is gassed, it was a good workout.
On that note, the workout was over and we headed for COT.
Moleskine:
There were a bunch of Larry Birds out there this morning. Fire Hazzard was one of them and there was a nice bunch of them knocking out the exercises with quickness this morning. YHC can not name them all because they were so far out front. Nice push men!
The Dirty MacDeuce could also be construed to be a 12 count on each exercise (24 reps). Today it was done to a 12 rep. Hopefully no one felt cheated. Based on the water puddles left on the pavement, I would say it got the job done though (along with the 102% humidity). Next time we go for the 12 count though! Something to dream about.
Announcements:
– F3 Dads this weekend at the Panthers practice field see preblast for details F3 Dads Preblast
– Southern Discomfort on 8/1 – everyone needs to get in on this CSAUP opportunity. Something for all PAX. Southern Discomfort Preblast