WARMUP
SSH x 25
IW x 25
Mtn climber x 20
Low slow squat x 20
THE THANG
Partner up
P1 runs lap around the building while P2 does called exercise, then flapjack, plank till all return
Round 1 Merkins
Round 2 squats
Round 3 CDDs
Round 4 monkey humpers (crowd pleaser)
Mosey to baseball field bleachers for circuit:
5 merkins (or derkins)
10 step-ups
15 dips
Repeato
Over to the hill 7’s
Diamond merkins at bottom and wide arm merkins at the top, plank when done
Find partner again
P1 bear crawl to fence and back back while P2 does LBCs, flapjack
Mosey to wall for people’s chair, 3 rounds with arm raises x 50 and some 10 counts mixed in.
Back to lot
5 burpees OYO
MARY
Dolly x 15
Flutter x 15
Protractor – go around the circle, each pax calls out a degree
DONE
MOLESKINE:
Great effort by all today. Peeper was flying around the building, solid work. Not too much mumble chatter, except for the groans when the Monkey Humper was called. Your glutes and hammies will thank me in the morning. Slim Fast tried to close the hill, consider it payback for the track work Tuesday, pal! Always an honor to lead, thanks Geraldo and Slim Fast for the opportunity.
ANNOUNCEMENTS
Prayers for Slim Fast, Sensei, Cheese Curd, and the rest of the pax taking on the Palmetto 200 this weekend. Stay safe and good luck boys!
F3 Golf – still time to sign up. 80% full.
Mud Run signups still open.
Go Ruck Red Light and Blue May 17. See website for details.
Posted on behalf of Commish
YHC had the honor of leading 15 veteran SOB’s throughhis VQ outing with emphasis on core strength and endurance.
COP:
· SSH X 25
· Mountain Climber X 15
· Imperial Walker X 15
· Slow Squats X 10
· The Merkin X 20
The Thang – Long Mosey to Murder Horn for the following:
· Partnered up – plank & lbc’s. 20 lbc’s each X 2
· Partnered up – plank & derkins. 10 lbc’s each X 2
· Superman / Banana rolls – on VQ’s command
· Dying Cockroach on own count X 20
· Stacked Foot/Staggered Hand Push ups X12
· Plank / High Hand / High Legs / 6” flat plank X 5
· Whacky Jacks X 10 (highly considering banning this from future workouts – you had to be there to know why)
Mosey back up Murder Horn to Wall:
· People’s Chair on VQ’s command
· Run up hill – add 5 Burpees at the Top X3
· Partnered up – wheel barrel up hill – lunch steps down. X 2
Quick Mosey to parking lot:
· Suicides X 3
· Wind Sprints – 40 yards back and forth X1
Cool Down:
· Lbc’s X 20
· Crunchy Frogs X 15
· Merkins X 20
COT:
· Mud Run still has spots open. New race dates to be posted soon.
· YHC Prayer for continued strength for F3 to provide leadership and enrich the lives of others in our community.
Truly honored.
Commish
20 PAX showed up on this fine Rebel Yell morning. Met & parked in front of the Regal. Looked like they were painting lines in the side lot. It went something like this.
Started with a mosey around the parking lot in front of the Regal.
COP- Disclaimer— No FNG’s
– Merkins x15
-SSH x25
-Burpees x5 oyo
-Imperial Walkers x15
-Squats x20
-LBC x20
-Mountain Climbers x15
-2 lines- Indian Run to the Fountain
Partner up- One partner exercise, one partner run a lap around one of the 2 buildings @ the fountain for combined exercises, flapjack every lap, plank up when done:
Exercise 1- Dips x 200
Exercise 2- Squats x 200
Exercise 3- Little Baby Crunch x 200
Exercise 4- Step ups/ Jump ups x 100
Mosey back to the front of the Regal.
Circle of Mary-Dolly x25
-Rosalita x30
-Flutter x20
-Russian Twist x25
-Heals to Heaven x20
-LBC x20
-This is when I hear some mumble chatter from Fhreleys direction saying something to the effect “let’s just do some Merkins”
– Frehleys led the Merkin gauntlet, which included Wide Arm, Regular, & Diamond Merkins
-Bicycle x20
And it is time!!!
Moleskin-
Nice work by all. Even though we had to relocate our starting position, that didn’t obviously didn’t shake anyone’s confidence
YHC hopes the workout was effective. What a great group of guys, YHC appreciates all of you showing up.
Frehleys thank you for taking us out.
Announcements- Wild Turkey is on VQ Saturday @ Stonehenge. Golf & USMC Mud Run at the Leatherneck in Gaston, SC.
13 men chose to push themselves at an aggressive tempo pace through the hills of Piper Glen in this week’s installment of Devil’s Turn. The course was the typical hill route and there were options for 4 or 6 miles.
FNG Woodstock jumped into F3 with both feet choosing hill week at Devil’s Turn for his first post. Brother, if you can do this and enjoy it, F3 is for you. YHC looks forward to seeing your progression to 5k domination (you ran 1 mile longer than that today!). See you at Swift on Tuesday!
FNG Woodstock was almost FNG Sofa King, but our resident voice of reason (Madame T), wisely steered us away from this easily mispronounced expletive laced nickname. The possibilities would have been endless, Sofa King Smart, Sofa King Fast, etc… However, thanks Madame T for keeping us on the straight and narrow even though our backblast fodder has now been greatly limited.
Horse Head and Big Easy joined Woodstock for the 4 mile loop and looked to have an entertaining trip through the hills even with YHC’s confusing directions at the Old Course / Piper Glen intersection. Cobains!
Long Haul and Cheddar were vying for gold and silver the whole run. Maybe someone should tell them they aren’t really medals at DT. On second thought, anything that makes you push that hard over steep hills is fair game. Keep on believing men!
Buttermaker, Funky Cold, Sanka, and Exlax were also pushing the pace out there and Sanka had a great point in COT about the iron sharpens iron effect. There is no way any one of us would push that hard over the hills without each other there. It’s real guys.
Mr. Bean and Madame T were flying under the radar this morning and were not readily observable to YHC. Were they here or were they there. We will never know. We will know however that they will dominate the upcoming mudrun and later the BRR due to the fact they are beasts of nature and train on steep hills for fun.
Next week Long Haul will lead us back to our roots and onto the greenway.
The VSF was planted in the northern Area51 gloom, and 16 Thursday morning bracket busters set out for another trek around the multi-headed monster Hydra. DK, who is LIFO for life at Hydra, showed up while the pax was on their 22nd SSH.
The Thang:
Jog to field adjacent to parking lot
COP
SSH x 64 IC
Squat x 32 IC
H-R Merkin x 16 IC
6-count Burpee x 8 IC
High Slow Flutter x 16 IC
LBC x 32 IC
Jog to playground area.
Partner up for 32 old-school sit-ups while other partner planks with hands on partner’s feet. Flapjack.
Jog to concession stand area for the following:
16 Jump Ups & 16 Derkins. Rinse & Repeat.
Jog to football field at back of AO.
8 across the field & back AYG runs (1.5 of which were backwards runs). This was partner work, so while one partner was running – the other did the following….or something close to this:
Flutters, H-R merkins, Burpees, Wide-arm merkins, Knee-ups, Freddie Mercury, CDDs, 6-inch hold ’em on your six.
Did lots of plankorama in between runs including but not limited to Christian Laettner, Chilcutt & Dancing Chilcutt x 16 IC, Southern Gentleman, Yankee Agressor
Jog back to concession stand for following:
16 Jump Ups, 8 Incline Merkins
8 Jump Ups, 4 Incline Merkins
4 Jump Ups, 2 Incline Merkins
Jog back to field near launch lot for 2’ish minutes of Plank/6 Inch Wave.
Mosey to launch lot.
Russian Twist x 16 IC
Protractor at 64 deg, 32, 16 & 8….or thereabouts.
COT w/solid prayer by Spackler
Ye Olde Moleskine:
Good crew of pax this morning at Hydra. Good to meet some of the pax I’d not met before.
T-claps as over a 1/3 of the pax ran in some distance to Hydra with Bushwood logging 4.4 mi. roundtrip. The soon-to-be-neutered Semi-Gloss as well as Iron Horse, Puddin’ Pop, Lost Weekend and YHC also ran in from various distances. It’s not so bad SG….#worldwillbesafer #frozenpeas
Also, one more shot across SG’s bow – what’s with donning the Garlock lid even in the mid-50’s temps #sweatlikeyoustolesomething #securityblanket
Puddin’ Pop was Larry Birdin’ on the backward runs – strong brother.
Tackling Dummy was muttering something about how the work on the football field was not how they did things at Auburn. #notaprofessional #disclaimer
There were some strong efforts being put in by Nuke, Olaf, Huggy Bear and others I’m sure but it was almost as dark back there as Death Valley, but not quite.
Not a terribly creative beatdown…the 64, 32, 16, & 8 counts were for March Madness, of course. After the 64 SSHs, the pax was immediately on to my uncreative approach this morning. #boringQ
Who’s Wake Forest playing? #mercy #bringbackTimmyD
Chime in with other observations from this morning’s downpainment….or just random thoughts and/or jabs at your fellow pax members.
Always enjoy the privilege of Q’ing a great group of men. Thanks for the opportunity Bugeater. Heal Up Son.
Announcements:
F3 Golf – Thursday, April 30th – Sign up: http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
The One Step race for the homeless Adventure Challenge 5k will be held on the evening (yes evening) of Saturday, May 16 and benefits several local ministries, targeting the homeless of Charlotte.
http://onestepforthehomeless.com/
The location of the race will be our very own AO of Anvil/The Rock (Calvary Church). 5K Adventure Challenge Race and 1 mile Family Fun Run. Click on link for more details.
And if you’re reading this prior to Noon (which is 50 minutes from now) – you can sign up for F3 Bracket Challenges of various sorts to benefit F3 LEAP via F3F….go to the F3Nation website…quickly.
8 true meats showed up for their weekly meating.
Warmup
Swings x 30
Halos x 20
The Workout:
100 snatches – 5 rounds of 10 each arm
100 cleans – 5 rounds of 10 each arm
100 one arm shoulder press – 5 rounds of 10 each arm
100 one hand swings
100 lawnmower rows – 5 rounds, 10 each arm
30 pullovers on your back
30 presses on your back
50 2 hand swings with a heavy bell
Moleskin: When Les Mis is rubbing red dirt in his hands and I followed suit you know we are going to work. No #runners were involved today. Everybody got after it and there was a lot of digging from a strong crew of Meatheads. Lots of 50 and 60 lb KB’s floating around out there, and our boy Busch made it through the whole deal with a 60, which is idiotic, but impressive. Thanks to Brown and High Tide for letting me lead this awesome site. It’s always a painful workout to show up for and I hope you felt the same way today.
6am Pre workout
5 mile run for Glass Joe and Double E
4 mile run for Turnpike and Shepard. Trying to get in as much running as we can to prepare for the Mud Run next month. Thank you Glass Joe and Double E for being supportive and pushing us!
Some nice chatter was going on during our run this morning as we spoke how when I am on Q I can’t catch a break and it is always raining. Double E suggested maybe a name change to Rainman and then Shepard chimed in saying TP doesn’t stand for Turnpike instead it stands for The Puddle.
The Thang:
Turnpike on Q
Seriously I can’t catch a break with the rain/wet while on Q. Not a problem for me though and the Pax are doomed to get wet and muddy.
Time to roll and let’s mosey:
Hairband mile for those PAX that were in the fartsack this morning while four were going strong getting some miles in before the beat down.
Circle up:
Ssh x 15
And that’s enough lets mosey to the soccer field it’s time for Four Corners of Wetness to begin.
Each corner of the soccer field will consist of an exercise and the Pax is to run from corner to corner and we will increase each exercise by 10 each round.
Round 1:
Corner 1 – 10 Merkins
Corner 2 – 10 LBC’S ( this was a crowd pleaser in the mud)
Corner 3 – 10 Burpees
Corner 4 – 10 Squats.
Plank when complete
Round 2:
Corner 1 – 20 Merkins
Corner 2 – 20 LBC’S
Corner 3 – 20 Burpees
Corner 4 – 20 Squats
Plank when complete
Round 3:
Corner 1 – 30 Merkins
Corner 2 – 30 LBC’S
Corner 3 – 30 Burpees
Corner 4 – 30 Squats
Plank when complete
Round 4:
AUDIBLE!
Corner 1 – 20 LBC’S
Corner 3 – 40 Flutters
Corner 4 – 20 Squats
On to the obstacle course for some fun and some extra training for myself, Glass Joe, and Shepard for the Mud Run.
Two turns for all PAX through the obstacle course and the on to the Late Show
The Late Show on Q.
Mosey to the practice field and plank.
Audible on location so we head to the stadium. Thx to our resident Hogwarts wizard EE with his Alohamora spell, we skipped the fence hopping and got down to business.
Two teams of 3 with one team of 2.
Teams 1 & 2 run 50 yds and back while Team 3 does handstand shoulder taps.
Flapjack and repeato.
Round 2
Team 3 calls for Freddie Mercurys while Teams 1 & 2 partner carry 40 yds and back.
Flapjack.
Round 3
Teams 1 & 2 run 200 m and back while Team 3 does team row. (2 men help the 3rd up from ground for a few reps and switch).
Flapjack.
Round 4
Team 3 calls for protractor while Teams 1 & 2 partner wheelbarrow 40 yds and back.
Flapjack.
Time to cruise. Stop off at the dip bars for some 3 count supine rows.
Back to the shovel flag for
COT
Moleskin
Thanks to Smokey for taking us out.
Great job done by all the PAX this morning. Shout out to Shepard for getting out early and joining us for the run. I want to thank all the PAX as they continue to support and push me every workout to get stronger. Not only strong physically but also mentally and spiritually it’s greatly appreciated and I am hoping soon that I can give a beat down on a nice day and who knows what that will bring.
Prayers to our brother DT who has been battling a stomach flu bug. We miss you out in the gloom!
Continued prayers for Zip as he is doing well with recovery.
Sign up or support DT & Hairband with Red Light & Blue GORUCK Light. They are both collecting donations that go directly to Charlotte Bridge Home.
Turnpike
Posted by Hairband on behalf of TP & LS
Young Love was sporting his highlighter yellow hoodie next to a real shovel flag when YHC arrived. 5 other men gathered around. Voodoo rolled up in stealth mode #sneaky and then Big Top came in wearing a bikini top. This made 9 and we rolled out.
Disclaimer? Nope didn’t do it.
Mosey up and down parking lot. Literally ran up and down each row of parking spaces and did exercises at top and bottom medians.
–Top: 10 Burpees OYO (4 stops)
–Bottom: 15 Merkin Variation OYO (regular, diamond, wide, and peter parker)
Stopped at the top of entrance 3 and broke into groups of 3 for grinders.
–man 1 at top of entrance does called exercise (squats and then jump squats)
–man 2 running in between each
–man 3 at bottom of entrance does called exercise (mountain climers and then CDD’s)
After 2 rounds through of each exercise, ran to top of entrance 3. Starting at top run to bottom of entrance and stop at each street light and bottom (4 total stops) for exercise:
–15 regular merkins
–15 diamonds
–15 wide arm
–15 peter parker merkins
Run back up with same stops (4 street lights) and 5 burpees at each street light.
Mary at the top
–Flutter x 20 IC
–Freddy Mercury x 20 IC
–Rosalita x 20 IC
–LBC x 20 IC
–Right Oblique LBC x 15 IC
–Left Oblique LBC x 15 IC
Run around church to concession stand area for:
–Set 1: 15 dips, 15 derkins, and 15 jump-ups
–Set 2: 10 dips, 10 derkins, and 10 jump-ups
Run back to parking lot next to start and line up for 50 yard sprints (start laying down).
–AYG Sprint
–AYG Sprint back
–AYG Sprint
–10 “recovery” burpees OYO
–AYG Sprint back
–AYG Sprint
–10 “recovery” burpees OYO
–AYG Sprint Back
–AYG Sprint
Done.
Moleskine:
Thankful for Big Top wearing his kids hi-vis running vest. No #AngryWhiteSedan so it wasn’t needed. #SafetyFirst
Calvary’s parking lot has to be one of the largest ever built for a church. Most of the parking lanes we ran down are 0.1 miles long. They should be longer though. I’ll talk to the security guard since I have relationship (albeit sketchy) with him. The warm up was essentially 40 buprees, 60 merkins, and just shy of a mile of running.
Original plan was to do a full Jacob’s Ladder on entrance 3, but nixed it to keep the group together. Plus we had 9 people. And 9 is divisible 3. So, YHC audibled to grinders on the entrance street.
Mermaid mooned a cop as he drove by on Colony while doing CDD’s.
Brushback won every sprint. His legs are 10 feet long.
T-claps to Snowflake for running into the workout. And half of a t-clap for Brushback for running in as well. You only ran 1/8 of a mile, so it sort of half counts.
Burpees are not a good recovery exercise after AYG sprints. Called “last one” on the second to last sprint. When YHC said “one more”, no one was happy. Except Mermaid, who wanted one more shot at beating Brushback on the sprints.
Not much talking out there. I guess that’s a good thing.
Wanted to keep the pax moving but still get in many exercises. The only extended stop was for some mary. 2.7 miles covered, 80 burpees, 145 merkin variations, and lots of squats, jump squats, MC’s, CDD’s, and dips.
How about this…
We leave the Greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am, run around the apartment loop and South on Rea Rd for a total of 1 mile to warm up. We then proceed into Piper Glen via Old Course and follow the chalk arrows through the hills at a pace that evokes feelings of hatred and utterances of colorful language.
There are options for ~4 mi, 6 mi, or 7+ mi in this plan. The pain level is up to you.
See you at 5:15. Bring your blinky lights and nightglow paraphenalia for safety purposes. Headlamp is optional but encouraged if you like to see where you are going (Piper Glen is a dark affluent place).
And that would include no tomatoes distracting the Q like they did at FT yesterday. Mercy.
YHC pulled in to find 2 pre KB’ers swinging away to what seemed like summer hits of the early 90’s. Dire Straits or something. Not judging. Those are my jams just not when swinging a bell. Ask TR about my blends. I digress. Once the early 90’s drained Hairballs battery, she was jumped by BBC then in total 29 of us began our morning of monotony. My favourite. Threw the ‘u’ in there for you Bulldog. We missed you.
Mosey to pick up cinder blocks and place by Gloss’ early morning depository. Follow YHC down to field without blocks.
Disclaimer
25 SSH
Mosey back up to SG’s depository and partner up in 3’s. There is F3 jargon to describe this workout but YHC can’t remember so deal with it. Lot’s of Guinness yesterday. Ok, as I was…..
Partner 1 completes exercise (midway down parking lot) while Partner 2 runs down to trade with Partner 3 who is supposed to be doing an exercise down by the baseball bleachers. Partner 2 then runs up to flip with Partner 1 and so forth. Repeato until YHC called time. Easy right? I didn’t think so but I was also halfway sober. I kid…I kid. Kind of…
Exercises for station 1 included: Merkin on block, push press, pulls, curls, dolly with block, flutter with block
Exercises for state 2 – Dips, CDD’s, LSQ, Supine pull ups, H2H, Rosalita
Moleskine
Bullet points – I like bullet points
Sound off if anything more comes to mind worth sharing. Thank you Semi Gloss for taking us out in prayer.
Announcements
Sign up for F3 Golf now. Do it. It is FUN to play for 2nd – Sign up here: http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
Sign up for March Madness – donations to F3 Foundation – due tomorrow morning: Click http://f3nation.com/2015/03/16/ncaa-tournament-bracket-challenge/
Good luck to the P200 guys.