God brought the heat, these meatheads fought the pain

God brought the heat, these meatheads fought the pain

Chalk Out, playlist on, disclaimer done, time to warm-up

COP

2-handed swings x20 OYO, followed by Merkins x10 OYO
rinse and repeat, taking a merkin rep away with each set till none.

THIS THANG IS SIMPLE
(Partner up with a like bell. try to partner on the heavy end of pax range)

1 Circuit (take turns on each exercise with partner for double bell work)
Clean & Squat x5
Bent Over Rows x5
Lunges x5
Good Mornings x5
Double Swings x5

Rinse and repeat the circuit adding a rep each time (1st x5, 2nd x6, 3rd x7, 4th x8)
After the 4th circuit (x8) repeat for final fifth circuit, only this time rep till burn out. Burn Out = Failure of Form or Failure of effort.

SMOM

angry stargazers to Tiger Rag’s 10-count

NMM

This morning was muggy. There are no two ways about that. And Gullah, no, that is not rain falling on the pavement.

Some pax were scratching their heads when YHC initially described the circuit plan. Maybe the best words were not used, but soon all pax were clear on the plan and put in the work. There was some real beast-modes coming out of everyone there. As per the Meathead usual, mumblechatter was in good supply. It’s always good to hear the 2nd F happening during the workouts.

If all went according to plan, each pax should have a better estimate of just how far they’ve progressed in strength and endurance. Simple rule of thumb, if the pax were able to lift their heaviest bells for reps of 10-12 during the burn-out sets, then it might be time to look into upgrading your weight-class.

YHC was truly honored to lead such a motley crew of like-minded metal heads, Till next time, Chum Out.

ANNOUNCEMENTS

  • The temps are up all this week. Stay hydrated.
  • F3Dads at Francis Beatty Park, Saturdays 0900

PLAYLIST

Breathe Babylon (POD), Move (Thousand Foot Krutch), Adrenaline (12 stones), Fire It Up (TFK), Echelon (Pillar), Phenomenon (TFK), Stalemate (Project 86), Rawkfist (TFK), Shine (Pillar), American Woman (Lenny Kravitz), Freedom Fighters (POD), Fly Away (Lenny Kravitz), Selah (POD), Fireproof (Pillar), Are You Gonna go My Way (lenny Kravitz), 1X7 (Project 86), Stand (Skillet), Hero (SKillet)

Man It Is Hot

14 men decided to forgo the fartsack and the warnings about the hot temperatures to come out and play at the track.

Quick safety briefing i.e. counting off and making sure someone had a phone and instructions were given about the plan and off we went.

The Thang:

We did a one mile warm up at second F pace.  Once we hit a mile we did the Bratwurst inspired warm up i.e. walk on toes, heels, butt kickers and high knees.  The instruction and challenge was try to get one more lap around the track then you normally get.  The bell sounded and off we went heading to the South Charlotte Middle School track with the intention of being back at the AO by 6:10am.

Moleskin: This is a pretty simple workout on paper and in instruction but very hard in reality.  You have the roller coaster hills running to the school followed by the track work and then you get to do the hills on the way back.

Everyone got between 5.5 and 7.5 out there today.

It was hot and humid.  We should do a weight in sometime to see how much water we are losing on a day like today.

Everyone pushed hard to the very end.  Strange Brew was certainly stretching himself.  He came cruising in right at the start of COT.  He has become a strong runner and post regularly at three running workouts a week when he is not traveling the globe.

Turkey Leg forgot his watch today and must not have realized how fast he was going because he was easily under a seven minute pace.  Or maybe he was just faster since he did not have to wear a computer on his wrist.

Hopper and Hannibal were pushing each other to the very end.  They had a nice rhythm and cadence to their strides.  I am not sure but I feel they got an extra lap in.

Hairball and Buttermaker were stride for stride.  Hairball thought it would be a good idea to run a quick six before his half marathon tomorrow.  Who needs tapering.  Buttermaker evidently has joined the world of twitter so be on the look out for his tweets.  I still say tweeting needs to be part of Q school.

Shock and Awe, Ex Lax and Thurston were strong the whole time never stopping for a break or breaking their stride.  Thanks for bringing the phone Ex Lax.

O’Tannenbaum slide in at the last moment.  He was solid the whole time and continues to make strides in his running.

Gomer was having some muscle issues but that did not stop him from pushing through the workout. He ran the route back from the school without stopping.

Spackler #FreeRange is perfecting the run/walk method that Jeff Galloway speaks so highly of.  He is continuing to ask daily about having more miles for the BRR.  Based upon the absence of so several from the team I think you are slotted at the number four runner.  Way to step up.

Champagne was obviously up for a challenge today because he would only run on the outside lane of the track.

Announcements:

F3 dads saturday at Francis Beatty Park at 9:00.  Semi Gloss on Q.

Half marathon at the WWC tomorrow night.

8/1/15 be looking for more information about the morning long event stopping at several of the AOs. You can come and wish me a happy birthday.

Ghost runner tonight at 7:30 ABC parking lot Arboretum.

That is all.  Have a great day and encourage someone that has not been out in a while to get back out.

You could argue

There was some mumblechatter this morning at around 0528 about the merits of working out in single digit temps versus 81 degrees (source: Tesla). The jury is still out. But this morning the heat and humidity felt like things to be hauled around. Perhaps this wasn’t the most difficult workout in YHC’s recent memory. But it felt like the hottest. It was a comfort to see the EMT crew on standby. I don’t think they were there just for us, but I’m unsure what exactly brought them out to Providence Day at that hour. I can assure you that they chose not to participate in

THE THANG:

Mosey around the track for a warm-up which included some high knees, butt kickers and karaoke.

COP:

SSH; Imperial Squats; 5 Burpees OYO; Monkey Humpers; Merkins; Mountain Climbers

line up at 50 yd line. Bear Crawl to goal line and partner up.

Wheel barrow; switching every 10 yds. Partner carry back swapping at the 50 yd line.

P1 run 200 yds; P2 elbow planks. flapjack

P1 run a lap; P2 people’s chair. flapjack

Catch me if you can: P1 gets running while P2 does 10 Merkins. Swap when your partner catches you. People’s chair while everyone finishes.

Mosey to stadium:

find some stairs for 11s.

1 Derkin at bottom; 10 Jump Squats at the top.

Mosey to Bear Crawl Alley for some Bear Crawl Slalom.

Mosey to COT for Mary:

LBC; Oblique Crunches (L&R); Rosalita; Dolly; Russian Twist

FIN.

MOLESKIN:

F3 Dads at Freedom Park (@F3Metro) and Francis Beatty Park (@F3Area51) at 0900 Saturdays.

Hops took out out with wise words of prayer to send us back to our community. Thanks to Baracus for the chance to Q at The Charge. Thanks to the rest of you for following me around in this heat.

See you in The Gloom. –Fitty

Zig Zag

9 PAX were warned of getting what they needed rather than what they wanted. Not sure anyone was clever enough to figure out there would be running and a huge hill involved. Those who posted got the #DRP and here is what we did.

Warm-up
Hairband Half Mile *Cut short to pick up LIFO’s

Circle up
15MOM Pre-Ab Circuit
Dollies x 25 IC
Oblique Crunches x 50 IC – 25 each side L & R
Flutter x 25 IC
LBC x 25 IC
Rosalita x 25 IC
Oblique Crunches x 50 IC – 25 each side L & R
Recover

Main Event
Zig Zag
Run up around each tree (zig zag) down the middle of parking lot. Perform exercises at 3 landing zones. AYG back to zone 1 repeat – repeat – repeat
Zone 1
CCV x 100  – 50 each side L & R
Dying Cockroach x 50
Freddie Mercury x 50

Run the Zig Zag
Zone 2
SSH x 100

Run the Zig Zag
Zone 3
Burpees x 30 (20 after round 1)

While the Six completed their last round  – Ice9 called Heels to Heaven, Low Slow Flutter, J-Los, Plank Jack, and Peter Parker all IC 15 counts.

The Moleskin:
  • Abacus – Always a welcome sight to see at any Union County gathering. Maybe it was the heather gray shirt but the guy was #soup or he just sweats like that when Ice9 is questioning him.
  • Snowflake – Like the name sake the guy keeps cool. Bratwurst needed someone to help keep count or just maybe Snowflakes count was higher than Bratwurst’
  • Dasher – On the heels of Ice9 and loving the pre-ab work. I hear he’s been trying to recruit from deep within the trenches of Area51 for his new out post at Nesbit park. Good strategy. Show up for HDHH and buy some rounds with a tipsy camel. Beer = friends
  • Bananas – #Bro-lifer #Meathead rolls in late he must live nearby because he always cuts it close. I think he was trying to avoid SSH’s and I borrowed one of his comments about not getting what you want but getting what you need. I hope he got enough SSH today. Also heard him say he really needs to convert over to running something about another bro is running and he feels left out…I saw a tear… #brosgentlyweep
  • Bratwurst – Running the zig zag and buzzing by me like the Red Baron. Not sure he was trying to catch the other fly boys but putting in a solid effort none the less.
  • Ice9 – Today’s workout is designed to cater to all but should cater to those who like to get as much out as they put in. #vomit
  • Grease Monkey – Seriously somebody needs to grab this guy and take him to Foxhole and Meatheads. Great work out there!
  • FNG – Dasher is doing some recruiting out in Smellville. With the last name “Hellow” we went for Kitty.  Already taken so we went with Spanish Gato. Still a really cool Twitter avatar pick. Welcome and please come out again.
  • It was an honor to lead these fine men. This time creativity did not get YHC in trouble other than abs hurting like mad. Sound off in the comments. AYE!
  • Bananas took us out in F3 splendor

Announcements:

New Workout coming to Union County Monday’s starting July 13th Nesbit Park @ 0530 contact Dasher the site Q if you have questions.

 

21 Tom Turkeys got roasted at Death Valley

— Posted on behalf of Wild Turkey —

Fun fact: A group of turkeys is called a rafter.

Once my trusty Casio F-91W read 5:30, the PAX circled the parked cars in the South Charlotte Middle School with high knees, butt-kickers and side shuffles. Then we wobbled down to the track.

Once we gathered, we lined-up for a one-mile Indian Run. The group kept a swift pace and managed to stay together until the last 200 yards, when mumbles of a jail break got loud enough to spark some sprinting and racing.

Caching our breath, we circled up for a little COP warm-up.

  • SSH x 20
  • IW x 20
  • Peter Parker x 20
  • Mountain Climber x 15
  • Cliff Climber (plank, arm high, alternating knees to chest) x 10 each side

 

YHC called for another mile with 4 sets of 100

  • 100 Carolina Dry Docks, then a lap
  • 100 Curtsey Lunges (50 each leg), then a lap
  • 100 Donkey Kicks, then a lap
  • 100 Toe-tap Crunches, final lap

After calling the second mile plus exercises, many asked to vary the exercises before each lap and permission was granted. The gazelles circled up for Mary-O-Rama as the six, including YHC finished the final lap.

Head up the steps, grab some wall for the People’s Chair.

  • Right leg high
  • Left leg high
  • Air-presses x 30
  • Merkins x 20

Moleskin:

  • I always try to work in some lesser known exercises. The results vary. I saw lots of twisted trunks and puzzled looks during the Cliff Walker. As for the Curtsey Lunges, I heard some remarks about Zumba and Bodies in Motion. Overall, I had a great time at a site, I rarely post. It’s great to feel at home at any F3 AO.

Announcements:

  • F3 Dads and F3 Dads Camp

YHC took us out

Skunkworks – Just Some Guys Hanging Out Behind the Liqueur Store

It was a nice muggy morning for 11 devoted men to throw some lead around! [Plus another two at CDS that missed the smoke signals about the site change.]

The Q got the guys going at 5:30 on the dot but Splinter and Bush suddenly disappeared. So the rest planked until they were done doing their hair and getting their outfits straight. When they finally decided to join the crew Harley then went MIA. It’s 5:45 by this time, so the Q just starts without them. Then all of the sudden Harley shows back up with Si and Hacker!

Mosey behind ABC store.

Circle up

  • 30 Side-Straddle-Hops in cadence
  • 30 Imperial Walkers cadence

Continue to mosey behind stores

  •  30 Two-handed Swings on your own
    • 20 Merkins on your own

Continue to mosey behind stores

    • 10 Burpies on your own

Continue to mosey to access road

  •  Partner up
  • “Catch Me If You Can” with Farmer’s carry and 10 Merkins
    • Finish at soccer field entrance
    • Plank until everyone finishes

We were chased by a crazy cat lady and her shopping cart then we realized it was just Horsehead carting his kettle bell down the road after us!

Mosey up to soccer field

  • Get back up with partner
  • Partner work. Partner one does called exercise, partner two runs down to goals and back.
    • Snatches (4 sets)
    • Single or double Swings (4 sets)
    • Goblet Squats or Double KB Squats (4 sets)
    • Single or double Cleans to Shoulder Press (4 sets)

Mosey back to parking lot

So Arena originally titled this post “…Liqueur Store” compared to the traditional “Liquor Store”…maybe he prefers sweetened distilled alcoholic beverages over the normal hard stuff. Looks like Bulldog and ExLax missed the Twitter Bomb and went to the old location. We’ll be hanging out at the liquor store/tanning salon until further notice. Good times and plenty of humidity.

Harley, posted on behalf of Arena

SOFA WIB – a beginning

Soft launch occurred at Olde Providence this AM.  This happened:

Standard opening mile at decent pace (six was in at a 6:40).  Mosey through the OP campus to give everyone a sense of the AO:  through the gates and past the playground, concession stand, and ball fields, down the dark trail (only 3 spider webs to the face!), and out to Foxworth.  Yep – it’s a decent little hill (compared to yesterday, anyway).  Mosey back on the path, past the fields, etc. to the playground.  First running of The Kirk – so named by Lovebug, I believe, as I originally called it Magnificent Sevens:

7 pull-ups
14 burpees
21 merkins
28 squats
35 LBCs
Run a lap around the school

All got in about 5 sets of exercises with total mileage of about 3.4:  STRAVA, or it didn’t happen

Moleskine:

Week 1 and set an attendance record: 3!  plus a new speed record for the six on the opening mile (6:38 – apparently a recorded mile PR per Strava for Bushwood, which is further proof that if you want to get faster…).  Got a tour of the AO, and there is a lot to use including The Buddy Bench, which begs for partner work.  Today was a little light on the exercises, but that will change.  Forgot the tunes…next week.

May have to work on the name. But it’ll do for now.  Appreciate being pushed and pulled out there today. That’s what this format does best – kicks in the competitive spirit and makes you push just a little harder.

Until next week,

Kirk

Wet soggy miles!

This morning was a fairly typical summer morning as 21 pax showed up in the gloom to Fast Twitch. Not much sleep last night as although I’ve had the privilege to Q in the past – this was my VQ for Fast Twitch. My only concern was not getting lost.

The thang-
Leave the AO and head down Woodfox Dr towards Rounding Run Rd. Upon on arrival – we circled up and did 20 Merkins in cadence. Partner up – P1 goes around Rounding Run to the right and P2 goes around Rounding Run to the left. Meet back at the stop sign and do 25 Merkins. Rinse and Repeat 3 more times. Run back to AO and head down to track. Run same exercise w partner on outside lanes and do 25 Merkins when we finish. Rinse and repeat 1 more time. Mosey to goal line and line up for 100 yrd gassers. Rinse and repeat 2 more times. Mosey back to parking lot.

Great work by everyone! Battling through the elements is not easy and everyone worked hard.

Few observations…
Spackler’s comment of the day came as we went down to the track and he said “I just realized that if you run around the outside lane it takes longer than if you run on the inside lane!” Well done Spackler!

Alf went full on Run Stopper losing the shirt pretty quickly. I though there would be some issues when we made our way to the coed track/field but he seemed to behave himself.

Poor semigloss was not even there to defend himself as stories were told how he fell on a golf ball at the beach and injured his scrotum. Not a pretty sight!

Shout out to Good Hands for working tirelessly week after week! Does not back down from a challenge!

Announcements –
F3 Dads – sat – semigloss on Q – Beatty Park. 0900

Where there are two there’s a workout

Two fine pax showed up to an empty parking lot surrounded by rubble and bulldozers at CDS. After a venture around the campus a decision was made to do some digging of our own.

THE THANG

50 two handed swings
50 merkins
40 alternating swings
40 squats
30 single arm swings
30 man maker merkins
20 upright row and presses
20 diamond merkins
10 snatches each arm
10 divebomber merkins
20 Louganis with KB
20 mason twists each side with no bell
15 Louganis with KB
15 mason twists each side with no bell
10 Louganis with KB
10 mason twists each side with no bell
10 snatches each arm
10 divebomber merkins
20 upright row and presses
20 diamond merkins
30 single arm swings
30 man maker merkins
40 alternating swings
40 squats
50 two handed swings
50 KB curls

Nameorama

COT

YE OLDE MOLESKINE
There’s nothing like posting for the first time in a while and showing up and there are no cars. Thank goodness Ex Lax pulled in. Went to check Twitter to see where the workout may have been reassigned and the phone dies and no charger. Where there are two there is a workout and so swing we did. It felt like I was cheating on Header after our last man to man workout but once pleasantries were exchanged we got to work and got a lot done.
Lots of mumblechatter today enjoying chatting about life, kids, vacations, shark attacks, etc.
Count us in on the Skunkworks count as we were there in spirit!
Bulldog

Three Can Do

So what we had three, still a great workout.

 

The Thang

three rounds where you got to run around the lake while someone was holding the mitts, while someone was hitting the mitts.  The round went as long as it took the lake runner to get back.

then time to change it up with some sparring.  Each guy got to spare three rounds for about 2:30 minutes each round. Lite sparring chest to waist no head shots or at least on purpose. Great opportunity to work on counter punches and defense

Headed over to parking lot for 10 minutes of Mary

great work by both Gecko and Foley.  Thanks for coming back out Foley, and Gecko becoming a regular.

Chippy

 

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