In a Pinch for a Q
With Bulldog on the DL, the Kevlar pax had to settle for YHC as Q on this beautiful Friday morning. Nevertheless, 30 non-fartsackers launched an assault at 0530 (or 0531.24798 as TR asserted).
Thang:
Jog from parking lot to center of church campus for COP
SSH x 25
IW x 24
Squats x 25 – mumble chatter already….come on guys
Slow Perfect Merkins x 13
Jog to terraced parking lots and split into 2 lines of 15 men for the following:
1st Run:
Lunge walk to first terrace, bear crawl to 2nd terrace, lunge walk to bottom of hill, Run up hill, 10 burpees at top, run all the way back to start point, plank until all pax finishes
2nd Run:
High knees to first terrace, backwards run to 2nd terrace, lunge walk to bottom of hill, run up hill, 20 LBCs at top, run back to start point, plank until all pax finishes
Jog to parking lot near ball fields
Burpee broad jumps the length of the parking lot. Much mumblechatter.
Mosey to field near benches.
1 group does flutter kicks while 2nd group does 20 Nipplers (decline merkins, touching right hand to left pec, then left hand to right pec, etc., etc. 10 reps each arm)
Time for some 11’s:
1 group starts with Dips at benches
1 group starts with Wide Arm Merkins at other end of field
Run to opposite end of field in between exercises.
Run back to high school complex
People’s Chair
Partner Up: 1 man in People’s Chair while other man does 20 WLBCs. Flapjack.
Repeato.
6ish MoM & Plankish work
Dolly x 13
Freddy Mercury x 13
CCVs x 13 (YHC’s favorite….unless Providentially hindered – this is a staple of any workout YHC leads #losethelovehandles
Makthar Ndjiaye’s x 13
Overhead Presses x 50 (1/2 of a Jack Webb)
COT
Moleskine:
TR gave grief before the launch and asked YHC to check the Timex – so we launched at 0531.something or other.
Surprised by some mumblechatter during COP….it’s not the weekend yet men!
Great turnout at Kevlar but where were Bugeater, 49’er and Donkey Kong who launched Hydra yesterday?
Strong work by all the men and T-Claps to our FNG Jemima for pushing through the pain. Good to have you brother and look forward to having you back among the pax soon.
Most exciting point of the morning was when Busch or Spackler (can’t remember) spotted another snake along the wall during People’s Chair session. YHC is still trying to confirm that Snakebite timed his fastest 40 time ever in sprinting away from the wall and then jumping on Geraldo’s shoulders.
Announcements:
Launch of 3rd F Workout: Compass at Arbo Chic-Fil-A was a great success. 20 pax posting. T-claps to Stone Cold and Bulldog for co-Q’ing this.
Bring K-5 children’s books to The Rock tomorrow for Billingsville students. WCNC will be filming at The Rock as well tomorrow, so pax posting be duly warned (persuaded? or dissuaded?). Expect to see Brown wearing the Mushmouth lid, Chuck E. Cheese donning the famous shoes, and Iron Horse to sport the Red Grange football helmet…is that too much to ask?
Continue to pray for our brothers who are rehabbing/hurting: Bulldog, Ray Charles, The Shore, and others. Also – please remember Coal Miner’s Daughter family in prayers with the passing of his father. And also Matlock and his daughter. He is a mighty God and capable of all things.
Invasion from Metro
6 Pax took on #F3devilsturn this morning from the Old Bell entrance of McAlpine Greenway.
The Thang:
- 5 Pax took on the 6 mile challenge. 1 Pax took on the 4 mile challenge.
- With no Q in sight, there was a total total disregard for any interval preblast. Just run it.
Moleskin:
- 4 FNGs to DevilsTurn posted from Governor’s Square. If not for them, there would have been a very lonely morning for both groups. As it was, Swiss Miss was all alone on the 4 mile trip.
- Great conversation on the route (no intervals).
- Faster finish over the second half. Last 1/2 mile was an attempt to catch Swiss Miss…YHC missed by 5 yards.
- At some point, the plan is to move to 4 mile Creek / McMullen Creek greenway near Trader Joes at Rea rd due to coming construction at McAlpine. We will miss the soft gravel, but gladly still have zero traffic and a mix of boardwalk and asphalt (still no concrete).
29 At Hydra Launch
Strong official launch of South Charlotte’s new Thursday workout Hydra. 29 men posted and YHC counted at least 8 pax who accepted the “no motorized means of transportation” challenge. Nice!
The Thang:
Donkey Kong Q:
-Run 4 laps around track and complete 10 burpees each lap. What!… no warm up of SSH’s or Imp walkers??
-Partner up. Man A bear crawls around track while Man B completes 10 merkins then runs to Man A and switch continue until 1/8th mile lap is completed.
-Follow the leader running tour of new workout facility.
-Circle up for 1×4 Jack Webbs up to 7. Ahhh…GoRuck memories.
-Run to open field.
49er Q:
-Partner up and each man completes 20 old school sit ups (partner holds feet of man doing sit up).
-Both partners sprint 50ish yards and complete 15 partner plank/diamond merkins each then both sprint back to other end of field.
-Complete 20 more OS sit ups each then sprint to other end of field and complete 20 partner plank/bunny hops over planking partner’s feet.
-Sprint back to opposite end of field… yep.. 20 more OS sit ups each then sprint to opposite end of field.
-Complete 15 partner plank/wide arm merkins each then sprint back. Plank
-Next exercise with same partners: Man A runs to track and completes 2 laps and one up and over 4 legged mini monkey bars (gotta be careful with the family goods on this one!) then runs back to transition area
-Man B runs to playground and completes 10 pull ups then runs to concession stand and completes 20 dips then runs back to play ground and completes 10 chin ups and runs back to transition area.
-Each team completes 20 CDD’s at transition then Man A&B switch. Repeato until time runs out (which wasn’t long..)
-COT
Moleskin:
-YHC was surprised to see that at least 8 men accepted the run/bike to workout challenge. This will be a standard Hydra challenge during the warmer months. What OPE lacks in hills and terrain it makes up for in convenience as several pax live within 2 miles of the site. Those living more than 1 mile away can meet at the Food Lion in Candlewyck and run 1 mile to OPE. A few guys did this today and it is a great 2nd F as well. Thanks for organizing Dora!
-The Iron Man Award goes to Stone Cold for logging a 5 mile run/commute in addition to the workout this morning. If anyone completed a longer physical commute let it be known and Stone Cold will be disqualified.
-The Pitiful Excuse Award goes to Mall Cop, who drove this morning. He was going to ride his bike but it had a flat tire…how convienient! Walmart! Don’t you live like a 1/2 mile away??
-Welcome FNG…Mr. Drummond; glad you could join us. Note to FNG’s.. don’t be so honest when asked “what was your favorite 80’s tv show?”
-Great launch today and with 29 posting it demonstrates what we all already know… F3 is growing like gangbusters!
49er
Announcements:
-3rd F..The Compass starts tomorrow at 0630-0715 at Chick-Fila at the Arboretum. Stone Cold and Bulldog leading. See Preblast for futher details.
-Continue to pray for Matlock’s family.
3rd F Preblast The Compass
Come on out, enjoy a chicken biscuit and some good converstaion to the launch of The Compass tomorrow morning (May 10th) at 0630-0715 at the Chick-Fila in the Arboretum. We’ll be discussion the first chapter of The True Measure of a Man, by R.E. Simmons. Here is the link to the first chapter: http://www.amazon.com/The-True-Measure-Man-Perceptions/dp/1581693591#reader_1581693591
Bulldog and I are looking forward to it.
Grab your Partner Dosey Doe
40 men braved the gloom on a fine spring morning for a nice variety of downpainments! Salt lick led the group through the woods to the park and playground for the start of the workout:
Warm-up run around the parking lot
- Merkinsx20
- IWx25
- SSHx25
- High Kneesx15
Next the group moved to the playground for a few pain stations (3 stations with pax split into 3 groups)
- 30 Decline Merkins
- 20 Carolina Dry Docks
- 10 Wide Grip Pull-ups
- Rinse and Repeat with Incline Merkins, Narrow CDDs, Narrow or Underhand Grip PU Rinse and Repeat with Regular Ea Exercise
Salt Lick closed out the front end of the work-out with some “get to know your partner” exercises.
- Partner Dipsx15-flapjack (partner 1 in table position, partner 2 faces away doing dips)
- Partner Elbow Curlsx20-flapjack
- Rinse and repeat
Baracus led the pax over to the hill, and then to another hill for some ladders
- Sprint up hill
- 1 burpee at the top
- Run down
- 6 squats at the bottom
- Repeat (2 burpees/5 squats, 3 burpees/4 squats….etc.)
Mosey to the football field for some interval work
- Sprint length of field
- 20x air squats
- jog back
- repeat 2x more with (10x alternating jump lunges, 20x LBC)
Moleskin
A record turnout today since the launch of “The Maul” at Stonecrest – 40 strong! Each week we are gaining a little sunlight during the workout, but clearly the headlamps were still needed today as we wandered through the woods. Those in front had no trouble finding the trail, but in the darkness it takes a long time to move 40 men in the same direction…and apparently not to be forgotten in the light too as YHC found out later when looking for a good ladder hill. Salt lick got us started with some great upper body pain stations (my shoulders are burning), but the crowd really enjoyed the partner exercises. The partner dip exercises had the pax talking. Some were wondering if they should have taken their partner to dinner first, while others felt the need for a cold shower. We certainly know each other better now!
YHC took over and led the pax over to the hill, where they could enjoy cat-calls from the ladies working out on the other side of the fence. After all were in position on the hill, Salt lick graciously pointed out that this was the wrong hill…..so there goes a couple of minutes that would save the pax from one extra sprint at the end of the workout. We finished with some intervals on the football field while after the sun came up, and despite my best effort to get one more sprint in we called it a day. Great work guys!
Announcements
- Complete the survey if you haven’t already! 150 responses = TR in a kilt at Bagpipe
- Devil’s Turn will be changing locations from the McAlpine Greenway entrance on Sardis Rd to the Greenway at Piper Glen (near Trader Joes)…more to come on this from the Shore
- Starting May 10, the latest 3rd F event will begin, Compass, with Bulldog & Stone Cold. 6:30-7:15 Fridays at the Arboretum Chick-Fil-A. We will be discussing a great book, entitled, The True Measure of a Man
- Continue to keep Coal Miner’s Daughter and his family in your prayers.
Mr. Miyagi’s Maul
24 men rolled out to The Maul ready to take on the unexpected beat down by a first time Q.
The Thang
SSH: 25 – slow so the rookie Q could count
Slow Squat : 10 – I’m a fan of good form
Merkin: 10 – See above
Stay in the circle for leg burns
Squat Jack: 10
Squat Punches (Aptly renamed to Miyagis by TR. Add it to the lexicon): 10-20
3X: I may have increased the number as we went along
mosey
Catch a Movie:
3 station 3 times through
- Wall walks/balls to the wall walks
- Plank Jacks: 20
- Tuck Jumps: 10 – jump high land softly
Indian Run to Target
Round Robin of Merkins
3X Diamond – Carolina Dry Docks – Alternating leg up
Amounts are foggy
slow short mosey to the loading docks
Partner up for sprints and abs
Sprint to 1st speed bump, partner does bicycles
flapjack
Sprint to 2nd, partner does mason twists
flapjack
Sprint to 1st, partner does flutter
flapjack
Sprint to 2nd partner does 6′
flapjack
mosey – with some backpedaling
Wall sit
mosey
Run up LSD Hill 10 burpees, back down 3X
Moleskin: Thanks for the patience and support of the 23 men who endured The Maul. The circle with jump squats followed by Miyagis left our legs burning. It wasn’t easy to mosey after that. Our wall work had a lot of chatter which I can only assume means I didn’t make it challenging enough. Everyone did well and looked strong during all 3 sets. The Indian run was where the rookie Q was exposed. I should have heeded a senior Q’s advice and broken the group into 2, as a result we sloppily worked our way down to Target. Sorry boys, that’s all on me. I think the round robin of merkins that followed may have sealed my fate as a one hit wonder Q. I heard grumbling that sounded like “let’s throw the mic in a bathtub”. I will however work on my counts if there is a next time. The ab/sprint work that followed had a lot of pax pushing each other and LSD hill was a great finisher.
My apologies to the 3 or 4 names I didn’t get correctly. If anyone can clarify them please do.
Overall great work today and again thanks.
Mic Check
Centurion Preblast – Chelms heads South
First Q at Centurion on Friday. Will bring a few oldies I learned from Metro pax (Six Mike favorite – Four corners, Hitman favorite – She Hate Me, Dirty McDeuce, and Burpee/Squat suicide ladder (bricks will be provided). Looking forward to seeing new faces.
Hydra-Official Launch Tomorrow
Battling this multi-headed beast will be a true test of man.
Those brave souls who choose to accept this CSAUP (Completely Stupid And Utterly Painful) challenge present yourself at 0520 at Old Providence Elementary on Rea Rd (parking lot on left side of school). The beast will be unleashed at 0530.
In order to be battle ready pax living close to OPE (Hops, Run Stopper, Tiger Rag, The Shore, Monkey Joe, Stone Cold, Strange Brew, Frostbite..and several others) are challenged to run or bike to and from the workout. Do you accept? YHC in!
Head lamps optional
See you in the gloom.
Hurry up Partner!
Old Glory was planted firmly in the soft ground and 32 strong men joined up for some morning pain.
The Thang:
Stack em to the lower lot by the church.
SSH x 30
Mountain climber x 20
Imperail Walker x 20
Shore shoulders (in Squat position): Small Circles- forward x 10, reverse x 10, Large Circles- forward x 10, reverse x 10, In front x 10, Up high x 10
Partner Up/Circuits:
PT #1 run around the church; PT #2 KB Burpees until #1 returns; Flapjack
PT #1 run around church; PT #2 Good Mornings until #1 returns; Flapjack
PT #1 run around church; PT #2 Two hand swings until #1 returns; Flapjack
PT #1 run around church; PT #2 Should Press until #1 returns; Flapjack
Plank-a-rama (Hops Q’d, thanks)
PT #1 run around church; PT #2 Goblet Squat until #1 returns; Flapjack
PT #1 run arond church; PT #2 Curls until #1 returns; Flapjack
Stack em back to upper lot
Mary
Abs: Jack Webb version; 4 LBCs for every 1 Dolly; up to 32 and 8
Louganis x 15
Mason Twist x 20
COT
Moleskin:
YHC thought I’d bring back an Oldie but Goodie, known as Shore Shoulders (of course in reference to the toughest pediatrician we know). I hope you liked it if not complain to the inventor, The Shore.
Hops overheard an interesting comment in the gloom, “I thought I was in better shape than this”. Not sure the source. I think we have all said that before. Just goes to show that there is always room for improvement phyiscally, mentally, and spiritually. #ironsharpensiron
The Form Nazi (Tiger Rag) caught Brown swinging that KB too far between his legs and reminded him to stick those thumbs where the sun don’t shine. Always a great reminder TR.
Bulldog is human…(that doesn’t make sense). Seriously, we hope you didn’t damage the back, BD. Rest it, brother and get better soon. Joker’s cologne works wonders. #bengay
YHC hope you enjoyed the Jack Webb version for Abs. That one may return. #crowdpleaser?
Announcements:
Hydra Launch- Thursday at Ole Providence Elementary: 5:30am
Bring slightly used books to The Rock on Sat.
Wednesday workouts: The Maul and Death Valley
Compass Launch- Friday at 6:30am Chick-Fila Arboretum; discussion Chapter 1, The True Measure of a Man. (learn how to post in the rain, boom!)
Slow dips burn
15 powerhouses attacked the morning with a few merkins and stuff.
The Thang:
Warm up: 25 side straddle hop, 25 mountain climber, 15 merkin
Mosey to pull-up bars. Partner-up. 1 partner 10 pull-ups / supine pull-ups, other partner 15 squats. Flapjack and repeato 3 times.
Mosey to parking lot, 1 x sprint to other end.
Find a piece of hill oppositte: set of 11’s with burpees and little baby crunches. Cut short at 5 burpees – too easy for the bagpipe crew.
Mosey to benches. Grab some bench for 10 slow merkins, 10 slow dips. Recovery lap around park, wait for all to finish with feet 6 inches off the ground. Rinse and repeat.
Mosey to parking lot. Set up for Merkin and ab routine. 2 merkins, 10 abs, 4 merkins, 10 abs, 6 merkins, 10 abs, 8 merkins, 10 abs, 10 merkins, 10 abs, 8 merkins, 10 abs, 6 merkins, 10 abs, 4 merkins, 10 abs, 2 merkins, 1 minute on protractor with Freeleys Comet.
Mosey back for COT.
Moleskin:
- Welcome FNGs Chipotle and Long Distance. Also welcome some metro pax: Bob the Builder and Culkin.
- Freeleys Comet literally desperate for Mary this morning. He got so excited that he was begging for a full 15 minutes, before we even got started.
- Strong showing from all, especially Mighty Mike on burpees and Mic check on merkins. Looking forward to Mic Check Q tomorrow at The Maul.