Ascent was the site of my VQ a few years ago – that was Hopper’s FNG post, so I bullied him (via text message) into joining me in a reunion tour. My boy, Taffy (15), defied the odds and got up at 6:30 on a Saturday to test his mettle against old men. I was in front of him the whole morning. 10 men total, an adequate disclaimer, then off we went. Swiss Miss was in full winter rain gear. I think he even wears that at the bro-ga workout.
Yog to the front field for the usual warmup, including some back and forth across the field. Lots of groans when I called for Bear Crawls, then outright refusal by a couple of guys (cough, Gullah, cough) for crab walk. Taffy quickly regretted his no-glove decision and left the circle to break into my car and get gloves. Amateur.
Mosey over to parking lot that we don’t park in. Plank indian run (stolen shamelessly from Dumpster Fire) the length of the parking lot. Then jog over to the rockpile at the church. Partner up. Partner 1 runs down there while partner 2 does the exercise. Flapjack, etc. for six laps total. Mary mixed in for recovery.
Over to the benches around the tree in front of the school. Would the tree be majestic without the benches? There was some debate. 10 jump or step-ups, 10 incline merkins, 10 dips. Repeat (more groans). Jog down into the neighborhood, stopping occasionally for merkins or mary. Gather at the bottom of the hill whose name I can’t ever remember. Triple Nickel with CDDs and squats.
Jog through the spooky forest (less spooky in the daylight than on Thursday mornings at Hydra). Gather on the field, find a partner for military situps, then prairie fire mary (with a run across the field between each). Up to the front field for a few sprints, then done.
Good group of guys this morning, all working hard.
Gumby on Wednesdays. Indoor bro-ga with your F3 friends. Check the website for details.
Costanza has his VQ next week. Contact Sony if you want to get on the Q list.
An emotional 11 Goats wiped the tears from their eyes as Freedom stepped out of his red Jeep, which Sensei drove, to rejoin Mountain Goat after a 1+ year hiatus. After the man-hugs were done, and we were disclaimed… off we went…
Completed 5 – 5.5 miles depending on pace. Excellent job!
Moleskine
This is such a great bunch of guys to workout with each week! It is such a pleasure to run with you boys!!
We had several Kotters who returned from layoffs and IR, and even a site FNG! Welcome back to Freedom! We have missed you!! Hopefully you will plan to come back more often! Great to have Sensei rejoin as well… even though he and I run multiple times per week, we haven’t been together at the Goat since prior to BRR. You both did great out there!
Then there is Dumpster Fire, who is coming off of IR for a strained hammy. Excellent job, and great to have you back! The neighbors were starting to worry about you… I will let them know the Yeti’s back in town! Ironically, DF was out during the months where going shirtless was not feasible. I’m sure the residents of Strawberry Ln will be excited to know of the visual specimen that awaits them!
Gullah… Welcome brother!! I can’t believe this is Gullah’s FNG site visit! That just ain’t right! But better late than never! You are ALWAYS welcome to join!
This is Beaver’s 2nd time in as many months! Glad you are able to join us!!
Marlin is 2nd week in a row… that’s 1-week away from being a regular!
Lois, Tweetsie, Nomad and Retread… solid as always! Thanks to Nomad for joining me for the early warm-up!
Announcements
Thanks to Nomad for taking us out in prayer!
24 showed up for another rendition of Centurion. Abacus turns 50 on Sunday so his brother repaid the favor with a paver, a bottle of booze and a creepy New Orleans Mardi Gras necklace. Chelms swore he had 50 more in his trunk if others wanted one. We didn’t.
Warm up:
SSH X 30, Merkin X 15, Parker Peter X 20
Mosey to deck:
Head up the stairs, 5 burpees, run across, 5 burpees, run down the stairs, 5 merkins, run back to start, 5 merkins. Repeat with 10, repeat with 15. This hurt.
Mosey to your local State Farm agent’s office on 51 for People’s Chair X 2 and then 3 man grinders in the State Farm lot. We did a lot of things there, many of which I can’t remember. Semi refused much of the exercises and claimed to see the big dipper 3 times while “resting.”
Mosey back to deck at Catholic. Run up the ramp with 7 diamond merkins at each u-turn. Head back to COT.
NM:
Abacus wore it well today. He ran over the beer his brother bought him while leaving and then proceeded to drink it, glass and all. Hope he’s ok.
Chelms and Mermaid were pushing me hard today. Thank you gents.
Semi posted this morning and others on a not-to-be-named text string did not. T-Claps Semi.
Hops has 36 bats, 16 packs of quickrete, two painters buckets, an assortment of flat head screwdrivers, and 168 pack of zip ties in his trunk. He says he collects “stuff.” I say he’s a wholesaler of construction equipment and baseball paraphernalia.
Van Pelt quickly de-robed this morning, dropping his High Point U. beanie and jacket. President Qubein cried a tear at the exact same moment.
T-Claps to Shrinkwrap for his first workout. Well done sir.
A lot of other things happened. They’ll be annotated accordingly.
It all began as a normal Friday at Joust until Spackler and TR pulled in. Everything normal was now thrown to the wind.
The thang –
Off we went for a little jog – idea was to run down the parking lot and split the school down the middle and gain access to the stadium that way. Another private school, another building under construction thus we needed to take a detour. Back to where we came from for some SSH x 25, merkins IC x 20, IW x 20, low slow squats x 20. Mosey for a lap around the track. Meet back by the home team bleachers. Partner up.
P1 runs across the field and back. P2 does 20 dips, 20 merkins, 10 jump squats. Flap jack. Rinse and repeat 2 times.
Mosey to top of stadium. Partner up. P1 runs down stadium and across field and back. P2 does 10 pull-ups, 20 hanging knee ups, and 30 sit-ups. Flap jack. Rinse and repeat 3 times.
Mosey to bottom of grandma mtn. Partner up. P1 runs up mountain and back down to press box and back. P2 does 20 CDD, 20 merkins, and 10 jump squats. Flap jack. Rinse and repeat 3 times.
Mosey back to parking lot by busses for 5 minutes of Mary. Jail break challenge for Dollywood and Lightfoot back to the cars. The rest of us moseyed home.
COT…
Moleskin –
As we began the morning I realized 3 min into things that it would be an abnormal day. First, Spackler and TR showed up to Joust for no special reason?!?! Was it a full moon? As we were running Slum Lord says to me “this sure is a talkative group!” Skywalker + Tiger Rag + Spackler = no one else gets a chance to speak. And then 2nd, we quickly were detoured on the initial run bc of all the construction. I had to quickly manipulate the weinke I had planned. There was some discussion on my “flapjack repeat 2 times”. Never has that been broken down or dissected so intently. Sheesh – Just run twice and be done with it!!!! And then for my integrity to be called into question as I wasn’t being detailed enough! Relentless. Major props to Gunner – 2 weeks in a row. 16yrs old and motivated! Nice to meet Light Foot this am. Didn’t have a great experience his first time out w Metro guys. My apologies to Voight for calling out the Metro dudes. Let this be your home Light Foot. Way to smoke DOlly wood in a 1v1 race. DW took his hat off thinking it would make him more aerodynamic.
That’s all I got. Have a great weekend!
If your son / daughter play club soccer. Consider trying out with the new Charlotte Eagles club this Summer! It will be epic. See DW, Busch, or Header for details.
First off, I want to thank Tolkien (and Flipper, Fire Hazard, Thin Mint, and Mario) for getting me out to this AO to lead the fine men of SOB. 4 out of the 5 posted. Tolkien’s too cool for us now since he was privileged enough to lead Combine up in Metro.
Secondly, if you are expecting some witty Backblast about this mornings shenanigans, you’ve come to the wrong place. Not sure when Tolkien comes up with the time to write his masterpieces, but it’s time he could spend training to beat me.
Nice 40 degree temp to get started this morning as 20 posted at The Brave for YHC’s first Q in the land of SOB’s.
The Thang
20 x SSH
15 x windmills
Start running. Took the main road up to the Green and looped around the Green back to main road. About a mile in we come across some red cones 2 parking spaces apart from the next.
10 Burpees, Bear Crawl to the next cone.
9 Burpees, Bear crawl to the next cone.
8 Burpees, Bear crawl to the next cone.
7 Burpees, Bear crawl to the next cone.
6 Burpees, Bear crawl to the next cone.
5 Burpees, Bear crawl to the next cone.
4 Burpees, Bear crawl to the next cone.
3 Burpees, Bear crawl to the next cone.
2 Burpees, Bear crawl to the next cone.
1 Burpees, run a lap around the parking lot.
When returning to the cones do the exercise on the opposite side from the burpee, jog to the next cone.
10 Merkins
20 Flutter
10 Dips on the curb
20 squats
10 Diamond Merkins
20 LBC’s
10 Lunges each side
20 Plank Jacks
10 Carolina Dry Docks
20 SSH
Run another lap and start back with the Burpees and Bear crawls.
Run another lap and do the exercises again. Keep running until all PAX have completed 2 full circuits.
Get back on the main road and head towards Ballantyne Commons Pkwy. Stop in a parking lot for 10 Slow merkins and 20 Mountain Climbers. Continue towards BCP and stop at BCP for 25 Dips (OYO) before heading back the way we started. Stopped in the Dynacast lot for some people’s chair and overhead presses before running all the way back to the Vine.
5 miuntes of Mary at the Vine
20 Big Boy Situps
10 Rosalitas
10 Dying Cockroaches
10 LBC’s
1 minute of Burpees.
Announcements – Pineville 5k, Ballantyne 5k, Savage Race Mudrun, Yeti (the Fort)
Prayers – none said but Thanks Mario for taking us out.
Moleskin
1. Thanks again for the guys mentioned above for getting me out of the Fort and working around my schedule so I could lead today. Never ceases to amaze me how awesome every F3 brother I come across is. Takes a special person to wake up a 4:00/4:30 to get a whoopin from someone they barely know. If you have the time, get outside your region and post to a workout that you wouldn’t normally and try to bring a friend along just in case. I’ve learned a lot of different exercises and ways of presenting those exercises just from going to other regions. Plus I’ve met a lot of awesome PAX this way.
2. If you want some witty humor I’m sure Tolkien will have some, whenever he gets around to writingup his BB from Combine this morning.
3. My GPS said 3.71 miles this morning, Strava had it as 3.5, Fahvra and Thin Mint were at 4+. 4 mile minimum = someone got 4 in, so I will say the minimum was met.
4. My shoulders hurt.
Longshanks out!!! (mic drop)
Brown always teaches us clever new phrases on how our muscle groups can impact other parts of our lives, but mostly how they intice women. He’s like a walking dictionary of wisdom, Meathead style. It was my first Q on kettlebells and I have to say I thoroughly enjoyed it, even though I let the paper instructions do most of the talking…Led Zeppelin, Otis Redding and The Stones kept our motivation level high…
12 dudes took on the task…
Warmup
SSH, alternating hand touch squats, 20 2-handed swings OYO, 5 second merkins (5 merkins, 5 sec plank hold, 5 merkins, 5x), 10 snatches each arm OYO
The main event –
I set up 4 stations which everyone did 4x with written instructions and we split up into 4 groups, conveniently with 3 men each.
Station 4 was our timer and we rotated to the next station once they returned.
Station 1
20 Shoulder Presses
25 2-handed curls
15 lawn mowers (each arm)
Burn out – 2 handed swings (until station 4 returns)
Station 2
20 Russian Twists
20 Chest Presses
20 LBCs with bell
Burn out – alternating Cleans (until Station 4 retuns)
Station 3
15 Goblet squat & press (reduced to 10 after realizing this was too much)
10 snatches each arm
15 tricep extensions
Burn out – Dead Lifts (until Station 4 returns)
Station 4 – Timer – 4 rounds
Round 1 – Waiter Carry to school ——>
Suitcase Carry Back <——-
Round 2 – Rack carry to school —->
Goblet carry back <—–
Round 3 – Goblet Shuffle to school —->
Your choice back <——
Round 4 – 50 2-handed swings
30 merkins
We just finished 4 rounds for each group.
Moleskine
I humbly asked High Tide for a few confirmations on certain exercise names before the workout in effort not to get heckled…I’m not as well versed as the Meathead regulars but I made it through okay.
Each group had 3 men which I thought worked out well. Our group got into a pretty deep hot yoga discussion so you know we were getting a little woozy. I won’t tell if you won’t tell Blazing Saddles. I think Brown got a little uncomfortable.
McFly’s name, one that I approved during a recent Q, was apparently changed by Bulldog to Deadliest Catch. Why? Because it’s so much easier to say. Try saying Orange Whip 3x fast…not easy. I feel your pain. Two syllabled F3 guys have it so easy. The four syllable guys never make it. Bulldog is no stranger to name changes, but that’s a story for another time…
All the groups pretty much stayed together but Freedom was a good 20 yards ahead of his team during all of the carries. Respect.
Go listen to Witch Doctor’s podcast on F3 Podcasts (yes that exists). He’s got loads of wisdom on health and nutrition.
Thanks to Brown and HighTide for asking me to lead. I’ll do it any time and next time I’ll add a few more leg exercises….I learned my lesson.
Thank you Freedom for taking us out and asking for His blessing on our lives today. Look up men and stay focused on Him.
8 pax mustered for another edition of Hydra. No SF. No Disclaimer. No Garlock lid. No problem. We launched nonetheless.
Before we launched, Fireman Ed was quite curious as to who is on Q. #twitterworks He said he had to adjust mentally before if he knows who’s Q’ing. What?
YHC, hobbled by a groinoidal injury, asked SG if he would Q the majority of the workout, which he did and I just took COP and some Mary to finish up….so here’s what we did, or something like it
The Thang:
Jog around back of school to basketball court (only non-cheese-grating pavement at Hydra) for COP
IW x 20 IC
H-R Merkin x 15 IC
Slow Squat x 20 IC
Plank w/alternating leg lift x 10 IC
Flutter x 20 IC
CDD x 10 IC
Gloss now on Q
Run to HT (0.6ish miles) for the following
Triple Nickle across parking lot – Merkins & Squats
Partner up
P1 runs to HT entrance, P2 Merkins. Flapjack. 100 merkins combined.
P1 runs to HT entrance, P2 LBC’s. Flapjack. 250 LBC’s combined.
Run back to Hydra AO
10 pullups, 20 derkins, 30 dips at playground.
1/3’ish mile lap around school back to launch lot.
Mary:
Rosalita – one-legged x 10 IC
American Hammer x 13 IC
6-count burpee x 10 IC
Done
COT
Ye Olde Moleskine:
Some random observations. Semi-Gloss (thanks for the substi-Q) led for about 33 of the 45 minutes. Apparently, the last time he Q’d Hydra was about 33-35 minutes. Problem with that was he was the only Q.
Gummy, in addition to his salty sarcasm and complaining, did a fair amount of standing around #refusenik
Purple Haze, who is getting back into the full flow of this 1st F stuff was pushing hard. Kotters to Hydra brother. And you were War Daddy. Congratulations.
Jet Fuel was his normal silent-assassin self.
Marge was WB though when I asked him his age, he wasn’t sure if he was 33 or 34. O2 deprivation? Clemson education? Had to do it….during the partner work I was in a group with 3 Clemson grads….Clemson — where the N stands for Knowledge.
Fireman Ed repeatedly stated that he’s not a runner and then tried to correct my form on merkins….don’t think so brother. He was pushing hard trying to drop some lb’s from the Tigers’ championship season.
Puddin’ Pop was his normal hospitable-self as site Q, mixing in random movie quotes #puregold and bathroom humor along with Fireman (see backblast title). He also was comparing groin injuries with YHC….no show & tell…just tell thank God.
and Semi-Gloss….same steady, unflappable approach but different workout lid. Where art thou Garlock?
Where were you Spackler, Deep Dish, Iron Horse & Queen? It’s not that cold.
Announcements:
Fireman mentioned something about a 5K benefitting colon cancer research, but he didn’t seem so sure about running it himself, nor did he seem sure there was actually a 5K taking place. Anyway, find him somewhere other than Twitter for details.
Today’s edition of Rebel Yell was not unlike the many before it, rocks, Murderhorn, merkins, Mary and wall work. It’s the little decisions that make all the difference.
The disclaimer was proclaimed and we took a quick lap around the cinema.
Warm-Up COP
Side straddle hops x 20
Imperial walkers x 15
Mountain climbers x 10
Low slow squat x 10
Peter Parker x 10
Mountain climbers – right hand high x 10
Mountain climbers – left hand high x 10
Activity #1
Top of the Murderhorn – 10 burpees
Bottom of Murhorn – 10 burpees
Up to the rock pile, find a rock and a partner
Partner 1 – run to pull up bars for 5 good ones
Partner 2 w/ rock 10 squats, 10 curls & 10 presses
3 X
10 burpees
Activity #2
Line up at bottom of Murderhorn, run to first streetlight and back to bottom
Freddy Mercury
Run to second streetlight and back to bottom
Dolly
All the way to the top
LBC, Rosalita while we wait for the six
Activity #3
10 burpees while we wait
Wheel of merkin
People’s Chair x 40 air press
Right leg high x 20 air press
Left leg high x 20 air press
10 burpees
10 merkins
Done
You know what grinds my gears?
– Cars, at least four interuptions due to vehicles
– Standing around – If you get done early, do some Mary
– Walking – humor me, jog
– blank stares – I get enough of that from my kids
Gear grinding aside, it was another stellar day in the gloom. We covered just north of 2 miles and managed a significant number of pull-ups, merkins, burpees and Mary. Shout out to the Respects – Van Pelt, Triple 7 & Chopper. Kudos to the unsung regulars – Loogie, Mighty Might, Chipolte, Mic Check, Goonie, Heartbreaker, Bucky and Cable Guy. For all those new guys – Fredo, Tiny Dancer and Cooter keep coming back!!
Saturday, May 13,2017: Sign up for the Savage Race. Great discount (buy one, get one 50% off) is out there now and expires sometime soon. Preblast: http://f3nation.com/2017/01/27/preblast-a-savage-departure-into-the-unknown-aka-spring-mud-run/
Gumby continues to thrive as a AO because its your atypical F3 workout, but in typical F3 fashion, it provides a solid beat down. Today’s broga workout saw 13 hard core PAX that have become regulars appear out of the gloom for their weekly active recovery/stretching activity.
Disclaimer was given. Devotion was read.
The Thang
sit cross-legged on your mat (kids call this criss-cross apple sauce) #politicallycorrect and perform the following exercises
Time
The Moleskin
TClaps to Swiss Miss for bailing me out of a jam and providing a solid substi-Q performance last week. His flexibility (pun intended) allowed me the opportunity to Q today. Today’s Gumby episode was more deep stretching than yoga. From the sounds of all of the grunts & groans, it sounded like everyone got the deep stretch they needed to work out the kinks all of the lifting, running, pushing and pulling cause. The Bluetooth connection to the speaker apparently led to issues recording the Name-O-Rama & announcements, so I apologize in advance if I missed anyone or misrepresented anything.
Today’s devotional was from Hebrews 10:24-25. It reminded us of the importance of community (to get together on a regular basis) and how important it is to encourage one another on a regular basis. This is what allows our faith to flourish.
Announcements:
New Wednesday lunchtime 3rd F at 1900 Mexican Restaurant – Uptown – Hosted by Witch Doctor
New Wednesday(?) breakfast 3rd F at Chick-Fil-a – Blakeney a/k/a The Maul AO – Hosted by ???
New Thursday(?) breakfast 3rd F somewhere hosted by someone. Check the weekly email to confirm the above
Thanks to Lois for the solid takeout
Nice warm morning awaited us at the #DeathValley site. Some of us were dressed accordingly, shorts and short sleeves or even a long sleeve base layer. Others (JOKER) came prepared to snowmobile accross Antartica. Either that or he is cutting weight to wrestle in a lighter class. Regardless, he would shed several layers of clothing by the end. There were shirts hanging on bleachers, hats on hand rails and sweatshirts in trees. Hopefully everything made it home.
After a thorough, some would say longwinded disclaimer – we launched into the not so dark Gloom
Run to daycare lot for warm up
Ssh x 20IC
Diamond Merkin x15IC
Iw x20IC
Widearm Merkin x15IC
Squat x20IC
Regular Merkin x15IC
Run to the area between the baseball fields and plank it up
Partner up
P1 exercise would complete reps of the three exercise – P2 Run to the track for a Hot lap and back
Round 1 – 40 dips/40 supine pull-ups/40 decline merkin (LBC’s)
Round 2 – 40 squats/40 step ups/40 incline merkins (Rosalita)
Round 3 – 40 dry dock/40 mountain climbers/40 Regular merkins (flutter)
Round 4 -40 Lunges/40 Diamond Merkin/40LBC (Plank)
Run up to the main lot for mary consisting of 25 Regular Merkins in cadence (or to failure)
Announcements:
Debbies House Service Project 2/17-2/20 (see weekly email for link and details)
Charlotte Eagles Youth Soccer Club – Meeting to raise awareness 2/22 7-9 at Tiger Rags Place evite link provided below
http://evite.me/y15SYwnurq
Moleskin:
Strong & Fast crew out there today – no newbies and plenty of Veterans. Loved to see the push out on the track – everyone was crushing the lap this morning. Have to call out SemiGloss for consistently coming finishing with the top 3 of his group this morning. He’s been running quite a bit lately and its paying off. Frasier and ThinMint were flying, throwing down some top strava times on the track – thanks for coming out to DeathValley this morning gents. Bulldog/Alf/Mermaid/Busch/Joker/Smokey/runstopper and others were also pushing the pace. Nice meeting Lightfoot today, relatively new to F3 but looks like he is fitting in nicely running right along the swift footed Dollywood this morning. Hope everyone enjoyed themselves this morning – I most certainly did. Got in somewhere between 2.5-3 miles and a couple hundred merkins over various types. Have a great rest of your week,
Fletch