(Posted verbatim on behalf of Goon. I didn’t proofread or spell-check…)
The Thang:
Dynamic stretching – loosening up the arms, shoulders, back, hips, and legs.
On the track: Lap, SSH x 10 IC, Lap, IW x 15 IC, Lap, Carolina Dry Dock x 10 IC, Lap, Dolly x 10 IC, Flutter x 10 IC, Lap, Leg Circles going around the horn spelling each PAX’s name with extended legs.
Mosey to church lot to grab a rock
Curls x 10 IC, Press x 10 IC, Triceps x 10 IC – pass rock to the left
On six: Bench w/rock while flutter kicking x 10 IC, Louganis x 10 IC, American Hammer x 10 IC
Run to basketball net and back (some PAX chose to sprint for extra credit)
Pass rock to left again, Curls x 10 IC, Press x 10 IC, Triceps x 10 IC, Bus Driver Squats x 10 IC
Mosey to Concession Stand
1 circuit: Merkin x 10 OYO, Tricep Dips x 10 OYO, LBC x 20 OYO
To the rear football field
Tunnel of Love x 2
Micro Beast: 50 yards CDD (left), walk back. 50 Yards CDD (right), walk back
Back to Concession Stand
1 circuit: Merkin x 10 OYO, Tricep Dips x 10 OYO, LBC x 20 OYO
Mosey to wall: People’s Chair while each PAX did 10 people’s choice exercises in front – while PAX on wall air pressing.
COT
A few observations:
Great effort by all today. Thanks to Moon River for leading the early stretches and taking us out, and to Slim Fast for graciously suggesting and organizing the Tunnel of Love.
Unfortunately I didn’t get a chance to work in a visit from Jane Webb, but no muscle was left behind today and still got in 2 miles. Thanks to Slim Fast for clarifying the space in his name and extra claps to him and Sony for finishing with 10 burpees each during people’s choice.
No children? No elephant books.
19 men gathered in a middle school parking lot at 5:30 on a Monday morning. Well, 18 gathered, Simba showed up exactly at 5:30, post-disclaimer. Good thing he didn’t get hurt. I got there myself at 5:25 and thought I was late because Insomniac was already there doing Tai Chi in the parking lot. Everybody’s second favorite Canadian, Strange Brew, (Michael J. Fox is obviously first) questioned the pre-workout, standing still, old man stretching a few guys were doing, then off we went.
Circle the lot to pick up Simba, then down to the track. 1/2 lap warmup, then circle up in the middle on the rugged, public school football field. IW (no SSH), HR merkins, Mountain Climbers. Over to one sideline, line up abreast, then back and forth across the field with various things to finish the warmup.
AYG 400. Then gather on one end of the track. Do the exercise in cadence, then run as a group 200m to the other end of the track. We did that for probably 4 laps total, including a direction change to keep Horsehead from cheating.
Gather on the sideline, partner up, then wheelbarrow across the field. No time for the sack race. Sprints back and forth (11 total) with 10 counts in between. Back up to the parking lot for 10 burpees. Done.
Moleskine
Good time out there this morning. Perfect weather and a good crowd. I don’t love the track, but options are limited at SCMS. So we made the best of it. I think Floor Slapper arrived at 6:14. I never saw him during the workout, but he was in COP. Strange Brew has gotten fast with his garage gym and sprints down the street (we all know who painted the distance markers on the road). Haze seemed a little grumpy at first, but he was crushing the 200s from lane 3, and calling out my bad form on the Dolly, which I respect. Horsehead needs an IT band transplant.
Announcements
BROlympics this Saturday morning.
BRR season looms. If you’re already on a team, see you at Fast Twitch tomorrow at 5:15. Alf is Q, so we’ll probably do Triple Nickel with SCMS on one end and Providence Rd on the other. If not, there are a couple of teams looking for a runner.
The Thang…
9 men showed up for the following:
Mosey over to the parking lot across from the start point and warm-up (all in Cadence):
25 – SSH
20 – IW
10 – Windmills
10 – Merkins
Mosey over to the walls near Tony’s pizza.
Go over the shortest section of the wall and then circle back and moving on the the next tallest section and go over the wall keep repeating for at least 5 rounds.
Next take a seat on the wall for some arm presses. Then Balls to the wall with 5 presses.
On the move again, head over to the bull ring with a couple sets of 8 count body builders x 5.
Go to the center of the bull ring and partner up. Partners run around the putting green and meet on the other side for 10 hand slap merkins. Go back around and meet on the other side for 10 more hand slap merkins. Repeat that for 4 rounds.
Next we headed over to the pond behind the bull ring. Partner up again. Partner 1 runs the pond and partner 2 squats. Flap Jack.
Mosey over to the wall on the north side of the bull ring. 10 muscle ups with some planking for recovery. Complete 2 rounds.
Everyone grab a seat on the wall. Left leg high, regular, right leg high, regular, both legs up…. proper form is to use your arms on the top of the wall so that both legs are straight out.
Recover with some planks and 6 inch 10 counts.
Next mosey over to the fitness trail…but wait…. there is a gazebo back here. Let’s all squeeze in and put our feet on the rail for some derkins. Wait… 9 men cannot fit in this small gazebo. Fine then… just put your feet up somewhere and get some derkins done.
Head over to the fitness trail split up into 3 groups:
10 Dips
10 Pull-ups
5 Burpees
Repeat 3 times.
Head back to the Launch Site.
Moleskin…
The small crowd was made up of a bunch of old guys that like to complain. The complaining started prior to the workout when there was some discussion about partner carries. Tiger Rag and Fraiser were the leaders of this early revolt. Although, Tiger Rag completed almost 75% of the called exercises. Haggis once again caught the Scottish funk on his trip. He could only run at 1/3 of his normal pace… This was very good for YHC as 1/3 Haggis Speed is only 2 times YHC’s pace. Sooo I was only 1/5 the distance behind him for most of the workout. Outback and Fraiser were flat out flying on the hand slap merkins. I think Gumbo was the only person that did not complain about a single exercise we completed (or at least that I could hear… He spent quite a bit of time way in front of me). Lex Luther was fresh off of a Double Heavy Ruck!!!!!!! Great Work, Lex. 52 hours awake and working out just a week prior and he was pushing hard today. I didn’t get to workout with Nard Dog too much today. There was a green cloud of funk that seemed to follow him around the AO. Thanks to Wild Turkey for once again pushing me to do a pre-run. My apologies for having to cut it short due to my tired legs. As always, W.T. is a great pre-run partner to push you in both 1st and 2nd F.
As always it was a pleasure to lead a fine group of men.
When Tuck started da Vinci over a year ago he did so in the spirt of creativity. His latest Q recruiting technique of offering a pair of Mona Lisa socks is nothing short of genius #renaissance man. YHC needs some new socks so I got on the Q schedule. This is probably my 4th or 5th da Vinci Q but first backblast. #cobains
The Thang:
Mosey across AK to Best Buy parking lot for a quick dynamic warmup. High knees, Butt kickers, Side shuffle, karaoke, toy soldiers, lunge with twist.
Mosey across Rea Road to the play ground.
Burpee pullup ladder. 1 burpee 10 pull ups, 1 burpee 9 pullups, …..1burpee 1 pullup
100 lbcs sprinkled into ladder
Mosey to wall behind Target Loading Dock for peoples chair. 50 arm raises, 30 sec right foot up, 50 side raises, 30 left foot up, 50 front raises.
Mosey to the top of the hill next to the school. Find a lifting rock. Curls, overhead press, bent over rows, tricep extensions. 20, 25, 30 sets of each.
Mosey back to blakeny. 30 Rosalita on the corner of AK and Blakeny Heath to wait for six.
Continue mosey to parking lot in medical office park.
Crooked Ladder
Lunge walk with increasing jump squats up to 9.
Bear crawl with increasing merkins(x2) up to 18.
Run(or walk if you anymore) with increasing burpees up to 9.
Circle around the fountain for dips, incline merkins, and hip slappers. 20 and 30 sets.
Cross the street for some Mary to run out the time. Led by Teddy and PJ.
COT
Moleskine:
The majority(5) of the pax took part in a 10 min prerun to make the rest of the pax feel bad about themselves. Thanks.
Before the workout, Strawbeery correctly predicted the Merkin Bear Crawl Ladder. Apparently Heartbreaker is going to do it again on Thursday at Rebel Yell if anyone is hungry for more.
Not intended to be much running today, strava said we did about 2 miles.
With the Patriots and Tarheels being champions of their respective sports, YHC made a joke about how being crooked pays off before the crooked ladders.
During breakfast, Commish, Kid Rock, and YHC encouraged Escobar to sign up for an obstacle course race. You should too if you see him.
Announcements:
Brolympics at 6-8 next week at Community House Middle.
11 strong men of south Charlotte gathered to start their Easter weekend the right way. After a brief disclaimer, we were off.
The Thang
Moderately quick lap around OPES to get the blood flowing in our legs, back to launch for our warm-up.
Mosey to playground (Station #1)
Mosey around baseball outfield to concession stand between fields (i.e., the long way – Station #2)
The Main Event
Recovery mosey to parking lot on the “other side” of the school
Mosey across front of school to the short track
Done
The Moleskin
Good crew this morning, and everyone pushed hard. Marge and Gummy were out front for a lot of the 11s (and everything else). After a brief comment about the disclaimer, Gummy was pretty silent in the harassment department. Not sure if that’s a good thing or a bad thing. Spackler must have taken the first half of 11s off, because when he decided to go (around #5), he blitzed the rest of us. I hate to admit it, but there must be something to that Orange Theory thing. Puddin’ Pop was pressing (take that however you want), and Queen was his metronome self – solid.
Harley and Arena were carrying on a deep conversation through most of the 11s (I think it was you two), and it must have been interesting, or at least a nice diversion from the pain that was starting to set in near the end of those. Frosty Paws, and Bounce were moving as well. MAD, I don’t know how you do that with a 30 lb. ruck, but well done!
Apologies for the late BB – it’s been one of those weeks. We all get them. However, it was great to Q Hydra again; it’s been a while. Thanks for the opportunity Marge and Queen. Hopefully, I haven’t totally destroyed your Site Q credibility in week 1! Queen, thanks for the takeout.
Happy Easter everyone. We’re all forgiven because of the price He paid on the Cross. He is risen!
18 pax mustered for a Good Friday downpainment at Centurion. No SF as our fearless, and oft-absent site Q’s were true to form…really that’s just Udder not Margo. Anyhoo, quick disclaimer to the veteran pax, and off we went for what would prove to be an old-school bootcamp workout.
CENTURION –
Did You Know?
In ancient Rome, a century was approximately equal to a company in the U.S. Army, and a centurion was roughly equivalent to a captain. Centurions play a role in the New Testament; Jesus performs a miracle for a centurion in Capernaum, centurions are present at the crucifixion, and in later years the apostle Paul is arrested by centurions. According to a writer of the time, centurions were chosen for their size and strength, their abilities at swordplay and at throwing spears, and the quality of their discipline, which was partly shown by how well their soldiers kept their own armor polished.
Matthew 27:54 “The Roman centurion and the other soldiers at the crucifixion were terrified by the earthquake and all that had happened. They said, “This man truly was the Son of God!”
The Thang & Ye Olde Moleskine (in no particular order):
Run towards Tartarus, hang a right and run 1/2 way around football stadium to the original Centurion launch lot for COP (This is the lot where Checkpoint and Voodoo were held up at gunpoint many months ago; not sure Voodoo’s been back since and Checkpoint was LIFO this morning, complaining that YHC launched early. Coming from a father of a USNA Midshipmen, Checkpoint should know that one minute early is actually late).
COP:
Slow Squat x 20 IC
IW x 20 IC
H-R Merkin x 20 IC
Flutter x 20 IC
Run to the natatorium lot (we need to name this lot, btw) & partner up for the following:
P1 CDD’s while P2 bearcrawls down the lot. Flapjack.
P1 alternating plank/elbow plank while P2 lunge walks up the lot and runs back. Flapjack.
P1 Freddy Mercury while P2 burpee broad jumps up the lot and backward runs back. Flapjack.
P1 Squat hold while P2 bunny hops up and runs back down. Flapjack.
Some crazy fast bear crawlers out there this morning. Some questionable lunge walk form and Semi-Gloss refusniking various exercises.
Off we go. Run back to Tartarus, lower level (no ramp work today – bit of a curve ball, but no one expressed disappointment).
At the wall on far end – Walter N’Dijaye’s x 13 IC. AYG run 1/2 way down the deck. 13 Burpees OYO. AYG run back to wall. People’s Chair w/overhead press x 25 IC.
Repeat the Walter N’dijaye’s, AYG run, Burpees,and AYG run back x2. Did some more People’s Chair as well. Some questionable form on the burpees but YHC would attempt to address that later.
Off we go again. Run to the practice football field and partner up with same partner from earlier for the following:
Prairie Fire Mary x 13R, 13C, 13L. Flapjack.
Partner DeMerkins. P1 with feet on P2’s back does Derkins while P2 does Merkins. This is an exercise where size, which is to say heft, clearly matters. YHC partnered with Marlin….not a great choice for this exercise for YHC. No offense to my partner, respect due for sure. We did 8 of those then flapjacked.
We then circled up for some Mary:
American Hammer x 13 IC
Protractor (each of the 18 pax called at random degrees including a -13 from the elderly Chelms – what?)
6-count burpee x 13 IC
LBC x 13 IC
CCV x13 IC R & x13 IC L. Appreciate the fact that Tagalong confirmed the name of the exercise – Cumberland County Viaduct.
Run back to launch lot.
COT
Various observations:
Rachel, Bout Time & Nemo were flying on the AYG’s & burpees.
Paper Jam’s lunge walk form is suspect as is Strawberry’s burpee form.
Tagalong is turning into a beast in the gloom.
Semi-Gloss Q’s his own workout, so to speak.
Good to see No Show back out in the gloom after a couple years, apparently?
And glad Mr. Brady is on the mend.
Thanks to PJ for the powerful takeout.
Announcements: – COTS (Church On The Street) – first Sunday of every month – great way to serve the “least of these” (homeless) in Charlotte with a warm breakfast – great for M’s and 2.0’s, too. See Strawberry for details.
9 Easter-ready Goats “hopped” out of the fartsack to start off the Easter weekend celebration on a BEAUTIFUL Good Friday morning with some strong running and heavy breathing! Here’s how it went down:
Most goats got 2 rounds on the track and 1.5 laps down Strawberry (approx. 1 mi). Meaning everyone got 4.5-6 miles completed depending on pace. Excellent job!!
Moleskine
This is a slightly new format… weigh-in if you liked the format. It allows for several options to mix-in faster intervals with longer-distance running… which is what we do at Mountain Goat!!
Today was a big homecoming! Half and half regulars plus site FNG, semi-regulars and Kotters!
Welcome Mountain Goat Site-FNG Jello… I think! At least I can’t recall Jello ever being there when I was there. Regardless, Jello is getting stronger all the time… across many workouts! Great job out there today! Please come back as often as you can… especially as you get ready to run BRR… now that you’re soft-committed!
Welcome “home” Strange Brew!! We’ve missed having you, but understand your schedule has been turned upside down! It didn’t look as if you’ve missed too many runs! I know you’ve been spending more time with the meatheads… a.k.a the Donkeys!! But Mountain Goats can love Donkeys… so come back as often as you can!
Equally welcome back to Tutti… he pops in and out as his schedule allows, but I’ll tell you this… you have gotten fast!! Great job today! Tutti was leading the pack the entire morning!
While we’re at it… welcome Fireman Ed… who pops in at least once or twice/quarter. Since we run in FE’s neighborhood, it isn’t really like he is ever “gone”… but always great to have you join!
And last Kotter, but not least… welcome Slice! Great to have you join us! Looking forward to running Smoky Mountain Relay with you in 5-days!! You are running strong as usual!
Beaver… way to push it… !!
Benny… great stuff… strong….
Insomniac… strong as usual… glad the allergies are minimized!
Announcements:
1. Two runs on 4/29… Richard Sheltra Run, and Gethsemane Gardens Run
2. F3 Brolympics – 4/22
3. Let Slim Fast know if you’re interested in running the BRR… Jello… I’m looking in your direction!! 🙂
Great prayer by Jello! Everyone have a great Easter weekend! He is Risen!
14 PAX gathered at #F3TheBrave for a single triple nickel in a double tribute to Mermaid. Most PAX got in at least 10k with over 550 feet of elevation gain (that’s a lot).
Thang
Brisk mosey up Ben Nevis to corner of Ballantyne Commons Pkwy and Ballantyne Meadows Dr. Plank for 6.
Brisk mosey to intersection of Ballantyne Meadows Dr and Valley Spring Dr. Plank for instruction.
Big Ass Triple Nickel
Start is current location and end is playground near Dovehunt Pl cul-de-sac. Distance between two points is 0.36 mi. 5 pull-ups at playground, 5 burpees back at start. Repeat 5x. When done, sweep back for the six or perform mary. Meet back at the starting point no later than 6:05. Total triple nickel is 3.6 miles.
Mosey 1.2 mi back home.
Moleskine
Thanks to Mermaid for the inspiration for this one. YHC has been wanting to Q 10K at #F3TheBrave as a tribute to Mermaid who Q’d exactly that at YHC’s first ever #F3TheBrave post back in September of 2015 (backblast). At that point YHC had never run 10k and Mermaid showed YHC that it was possible (barely). Mermaid also invented the Triple Nickle, so this was a double tribute of sorts. It was a pleasant surprise to see Mermaid at the workout this AM and great to run with him for a bit.
It was truly a great effort by all this AM. Anyone who has been back in that neighborhood knows that those hills are NO JOKE (YHC had 634 feet of elevation gain). 10k at a bootcamp is difficult in and of itself, but combined with those hills it was a #smokefest. Fun fact: my trunk was loaded with pavers and YHC was THIS CLOSE to having the PAX carry 2 each throughout the entire workout, but came to my senses on the drive in.
Beaker (the young one), Mario and Tiger Rag killed it on the opening run up Ben Nevis and set the tone for the rest of the workout. General was flat out flying on the Triple Nickel. The weight loss (which was sorely needed) is really paying off. Mermaid, Squid and Buckeye set a fast pace that Fire Hazard and YHC did our best to stay within eye shot of. Family Ties needed every last minute but he finished all 5 laps. Proud of him for grinding it out when he could have easily stopped at 4. T-claps to Tiger Rag and General for running a 6th lap to stay with the six. Mario set a new PR on the “trying not to poop” activity type on Strava and almost had to use Frehley’s towel. Good thing this didn’t turn into a “mud” run.
Thanks to Squid for taking us out, and Fire Haz for driving YHC home. Alas, my key nub is gone forever, unless Kid Rock can find it for me once again.
Announcements
Q101 @ Pineville Police Dept – tomorrow 4/15 @ 6AM
A smaller-than-usual crowd at Kevlar this morning, presumably due to Spring Break, Easter weekend, etc. Either that or some of the more noodle-armed PAX decided they want to stay that way so they remained in the fartsack. Anyway, no FNG’s so veteran disclaimer given and we were off:
Warmup lap around the track then circle up in the field for COP:
SSH x 20 IC
Merkin x 15 IC
Low slow squat x 15 IC
Mtn climber x 15 IC
Mosey to the hill, line up for 11’s with Merkins at top and squat jumps at bottom
Mosey over to the new field
– 4 corners: run perimeter of field with 15 Merkins at each corner, plank when done, then Dolly x 15 IC
– line up along the baseline
Sprint to first line, 10 diamond Merkins
Continue to mid field, 20 wide arm Merkins
Continue to 3/4 field, 30 regular Merkins
Continue to the end line, 40 lbc’s
Plank and wait for six
Repeato back across the field
Round 2, same thing except with 10 squats, 20 jumping lunges, 30 monkey humpers, 40 LBCs, then back again
Mosey over to gazebo for circuit work
3 rounds of 10 derkins, 20 step ups, 30 dips
Mosey back to lot
Several Mary exercises led by the PAX:
flutter, dolly, rosalita, protractor, Russian twist, couple others
5 more merkins OYO
DONE
MOLSKINE:
Good work by the PAX this morning. If you did all your reps, you did 300 pushups of various forms. Not bad work before breakfast. Light crowd but still a fun time. Always enjoy the Kevlar crowd. Typical mumble chatter by the usual suspects. YHC was called out for not knowing his right from his left during plank work, and Puddin lived up to his name with several shots fired across the bow. Solid takeout by Young Love, reminding us of what today means and it is indeed a Good Friday. Thanks to Orange Whip and Faultline for letting me lead today, always an honor. Sound off below on anything missed.
60 degrees at post time & the Disclaimer was given. 10 men chose to join me on a 45 minute adventure. Here is how it went.(I had no Weinke, so hope I get this right).
The Thang:
Mosey over to the speed bumps behind Harris Teeter for COP.
SSH x20
IWx20
Low slow squat x20
Since we were at the first speed bump we started there with: 1-Merkin & 2-LBC, next speed bump 2&4, 4&8, and so on up to 32-Merkins & 64-LBC.
I took off up the hill, turned around and nobody was following. Guess they thought I was going to relieve myself, I then gave instruction to follow.
Crossed over Elm Ln to the fountain for a set of 7’s- Merkins and LBC. Going back and forth from the fountain and the dumpster on the far end of the lot.
Strolled to the upper parking lot of St. Matthews. Grab a partner. One partner do an excersice, other partner is the timer running across the lot to the stairs, across the driveway and back up the stairs to your partner. Each team did 100 Merkins, 200 LBC, & 150 Squats.
Time was flying so we made the mosey back to the launch spot. On the way we stopped for so Jack Webb peoples chair- 1-Merkin, 4-Arm raises in Peoples Chair, 2&8, and so on up to 5-Merkins and 20-Arm Raises and back down. As we mosey’d we stopped randomly to do the opposite of what we did on the speed bumps. Merkins and LBC back down to 8 & 16.
We were running out of time so we finished out our Merkins x7 & LBC x14 when we got back.
Moleskin:
-Some concern about the black cat running around, but we must have never crossed it’s path as we all made it through with out incident.
-Long Haul came back this week after a 2 month injury hiatus. The hip injury is not healed, but he is working through it, and smoking the PAX in the mean time. Great work being out front of everything all morning.
-Van Pelt (Respect) is always a beast. Enough said.
-Crab Cake has been posting more. He was pushing so hard on the 7’s that he confessed to puking in the fountain. I didn’t witness this.
-Chopper (respect) has only been doing F3 for a few months now but you can already see the results. He is posting almost every day, feeling so good that he is taking his shirt off at the end of the workout.
-Tool Bag is another that is fairly new to F3. Great to see you in attendance week to week. You have become a regular at Rebel Yell and your progression is obvious.
-Caboose it is good to see you continuing to come out. I believe you’ve only been doing F3 for a week or 2. I remember your name day was recent just don’t recall. Keep it up.
-Escobar is quickly becoming a Veteran as he has his Virgin Q out of the way. He is still warming up to the running, but he will do an exercise with the best of them and in perfect form. (fyi-your a better runner than you give yourself credit for).
-Crane it was nice to meet you. Thanks for the push, every time I turned around you were there on my heels. Hope to see you again soon.
-Strawberry is always pushing it with a strong workout. Thanks for the support and leading Mary as the rest of us finish.
-Great group of regular’s showing up at Rebel Yell, proud to be the site Q and lead men through the gloom.
-Thank you to Strawberry for taking us out.
Have a great Easter weekend.
Announcements:
COTS (Church on the Street)- Open slots coming up in a few weeks. Sign up on Sign up Genius or talk to Strawberry for more details.
Brolympics- Next Saturday 6:00-8:00 @ Community House Middle
Q School Saturday- @ the Big House open to all. You don’t have to be a site Q, good for everyone who is ready to Q, but you may not be comfortable Q-ing. This will give you the basics and the confidence to lead the PAX