A strong showing of 20 men posted this morning. Here’s what we did:
No FNGs but disclaimer given in Wells Fargo lot.
Warmup: 15 merkins, 15 squats, 15 plank jacks all IC. (Frehley’s was very indignant that we went with old school squats and not the modern, low, slow variety. Suck it up buttercup.)
Mosey down to Lochness and grab some wall. Staying together for exercises: 10 derkins IC, 10 jump ups, 10 dips (IC). Hard lap. Plank to wait for the six and 10 hip slappers IC. Then 10 burpee jump ups, 10 incline merkins IC, 10 dips IC. Hard lap. Six inches to wait for the six.
Mosey out of there and out to the parking lot behind Bagpipe Hill. Get in groups of 3. P1 and P2 stand ~25 yards apart. P1 does jump squats, P2 merkins. P3 bear crawls in between to start the relay. Each guy goes down and back twice.
Circle for Mary. Go around the circle for PAX choice. 7 sets total.
Mosey back to Lochness to finish the workout with a 12 minute AMRAP. Run the loop and do: 15 diamond merkins on one patio, 15 wide arm merkins next patio, 10 pull-ups on exercise trail, repeat.
Announcements: Q101 school this Saturday. 6 a.m. at Panera – one hour workout + hour of discussion. Timekeeper finishes book this week and moves to a conversational format for the summer. F3 Dads Saturdays at 9 a.m. Look for the white tent at Brixham Green. Check out Slack for upcoming announcements on Fix it For Christ and The Sandbox.
11 men gathered in a middle school parking lot on a cool-ish (but still 99.9% humidity) morning. After the obligatory lap around the parking lot to pick up Floor Slapper, we headed down to the track for a roving warmup. Clockwise around the track, stopping occasionally for various warmings up. (“You’re making this up as you go, aren’t you?” “No way. The weinke clearly says “Warmup”.”) Then gather at one end of the track to unleash a Dirty McDeuce. Haze brought this back at Hydra a few weeks ago – from the official F3 Nation website: “4 sets of 3 exercises done to 12 4-count reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (parking lot, etc.)”. BTW – take a look through the “Exercises” section of that site before your next Q and pull something out that you wouldn’t normally do. Spice things up. I can’t remember exactly what exercises we did. I may have called LBCs twice. Oh well.
After cleaning up the mess from the McDeuce, we ventured over to the sidewalk with the dugouts for a little People’s Chair/BTW recovery. Then gathered at the bleachers for the classic “Partner 1 runs the stairs loop while partner 2 stands around and pretends to do the called exercise”. Finished up with a little Mary, then back to the cars. Boom.
Topics of conversation during the workout:
– Puddin’ Pop and Flutie had a long talk about old drummers from Rush and the Rolling Stones. Apparently the Rush drummer is the best ever.
– The Canadian legends, Bob and Doug McKenzie, whose song “Take Off” included a solo from Geddy Lee of Rush. Not mentioned during the workout, but something from that album (Great White North) that I still use today – to convert from celsius to fahrenheit, double it and add 30. It will get you surprisingly close. You’re welcome.
– Does New Hampshire have its own syrup or is that just a Vermont thing?
– Puddin’ Pop tried to take credit for inventing the Rosalita and insists that 90 degrees is the proper form. I go with 45 degrees.
– Hammy was out there for his second post. Fast dude.
Announcements:
– Get on the Slack channel for #thesandbox. It’s a great organization that helps families of kids with life-altering illnesses. Transporter hooked F3 up with them and there are opportunities to help out. It can be a low stress, no long-term commitment way to help out – I spent two hours cutting a family’s grass; others spent a few hours this past weekend helping a family move out of an apartment. Get on the Slack channel to watch for ways you can step in and help out.
Thanks to Header for taking us out and to Puddin’ Pop for handling the mumblechatter while I was busy leading a workout.
Dude, Charlotte Latin was already hard enough to navigate, now they throw in a massive face lift to the campus and all hayul breaks loose. Must be a nice little assessment to the families going there on top of the thousands that comes off very well-financed hips annually.
So, the title of this BB is an ode to the hard working construction workers that wreaked havoc on my weinke this morning. Oh, and I’m talking about the 1990 cinema #garbage with brothers Sheen and Estevez, not the Colin Hay led biggest band from Australia (pre INXS).
Mad confusion ensued at 5:20 am, as the PAX were parked all over campus due to the construction madness. I just drove into the main entrance until I saw Snowflake, Shoe, Chelms, and Dasher having a nice chat. Hightower and Billy G came in right after me, so we thought we were in the right place. Saw our fearless site Q Hops pull in, and that was the clincher.
However, Marge appeared from the lower lot, and Hops thought we might have a few stragglers up at the original launch spot.
Gave a lame disclaimer, and Hops led us up and over to the original spot. Alas, we did see McGee and Schmedium in a state of confusion, but then had the look of Doc Brown when we found them #lybians. Dollywood came running down from soccer field #10, probably warmed up doing some bicycles, Bale style. #stillbitter
Collected the PAX that we could (word was that Runstopper was somewhere, not sure if he was trying to find us or FastTwitch; or perhaps a trunk sale specializing in spandex clam diggers), and moseyed back through campus, down around the gym, next to football field, then up on a wide open lot for COP.
IW x 15
LSS x 15
HR Merkins x 15?
Mtn Climber x 15
Mosey to next stop sign, get in groups of 3 for (semi half pipe) Grinders
P1 does called exercises at stop sign (LBC, Flutter)
P2 does called exercises down hill at side steps up to MAC center (Dolly, Freddy Mercs)
P3 runs in between
Did this close to 3 times through?
Collect the PAX, run up and over bridge to the covered shelter (has this been named yet?) by the practice fields, find a bench
Dips x 30
Jump/step ups x 20
Decline/Incline merkins x 15
repeato x 3
Mosey down to gravel road around Lake Latin to Buttermaker field, all the while paying praise to Timmy Lupus and his unrelenting resolve. I’m telling you, if your kids are looking for a true role model, Timmy Lupus is the one for you. Not only does he take the ketchup in the hat thing pretty well, he also makes the best Martini in the San Fernando valley. Don’t worry about not being able to hit the cut-off man, the writers respected him so much, they gave HIM the last line of the movie. Don’t believe me? Watch it again.
Home plate – 3 burpees or 10 merkins
Run out to right field pole – 10 reg merkins
back to Home
Run to center field – 10 wide arms
back to Home
Run to left field – 10 diamonds
back to Home
Continue moseying around Lake Latin up to Lacrosse/Field Hockey/Soccer field for more Grinders
P1 on near end line doing Dive Bomb merkins
P2 on far end line doing Monkey Humpers
P3 runner
Cut that short to make sure we had time to get back to launch, which we did for some LBC and Rosalitas.
Done
Memories
Hops tapped me for the Q sometime after PH’s beatdown last Tuesday. I’ve been to this site enough times to remember where things are, where things aren’t, and where not to get injured. Or so I thought. A wise man would’ve done some recon prior to, but I’ve never claimed to be wise, and am one of the world’s worst procrastinators. Besides, that’s what can make a workout so provocative and intense, is to truly have no idea where you’re going.
Had planned to do some 7’s on the hill right beside the main parking lot, that was quickly scrapped due to construction. Mid-workout, going around Lake Latin, Chelms thought I ripped off the weinke from PH last week. Nah mate, we did cover a lot of the same ground, but I definitely did not have two black bags 0 sand being carried by the same four PAX, thank you very much.
Great to see a lot of the guys I normally don’t see during my weekly routines. Dasher is fast, so is Dolly, which is nothing new.
Had a nice chat with McGee, as he was recounting his time at Camp Whippoorwill on this expansive campus. Found out he is a fellow Mustang alum…class of ’04? Also found out he has ups akin to Luke Kuechly. Dude was doing jump ups on the actual table with ease. #steeeerong
Heard from Lewinsky about yesterday’s DMZ beatdown; confirmed it with Mermaid who had half-Q with FW. I am so glad that work calls me away from F3 on Monday mornings sometimes.
We were pulling back into launch, and Shoe informed me that we covered somewhere around 3.3 today. See, you CAN get in pretty good distance if you’re lost.
Snowflake is steady as a rock, and so glad to see Utah back out amongst his F3 brothers.
Thanks to Hops and Doc for giving me the keys to the excavator and tower crane this morning.
Thanks to Shoe for a solid prayer this morning…continuing to pray for #AllinforJennings and Utah’s family.
Announcements
Eh hem, please be advised that Hawks Nest will/should have a new meeting spot next week. After you make the turn into Charlotte Latin main entrance, veer left into a very well-lit, paved lot. Can’t miss it. #yeahright
Q school is somewhere and sometime this weekend. Hops was clearly unclear, please ask him for more information of which he probably won’t have.
6 men decided to shake off the weekend with a workout at the Big House. As always, felt better when it was over!
The Thang: informal disclaimer and mosey down to the parking lot.
Warmup – 15 IW, 15 seal merkins, 15 squats, 15 aquamans, 15 MCs (all IC).
Mosey to the back of the AO and grab some mini-wall. After each set, run ~50 yards and back. Sets 1 & 2 = 5 burpee jump ups. Set 3 = derkins. Do sets of 10 with a ten count in between until time is called. 6-7 sets done.
Run halfway around the track and stop for a ladder set of seal merkins/aquamans: 10,9,8,7… 1. Finish out the lap and stop at the picnic tables for split squats. 5 each leg, 5 count, repeat for ~4 minutes.
Grab a rock and line up. Each exercise = 5, 10, 15, 20 with n increasingly longer sprint after each set. Exercises were overhead presses, curls, and tricep extensions. Mary in between each. Finish out with lunges across the lot, break at each planter for Mary.
Mosey back to launch and do 20 merkins and hold six inches to close out.
Announcements: Journeyman.
Moleskin: Pretty straightforward workout to start the week. Great group and I really enjoyed leading. Thanks men.
7 Pax posted at #Basecamp and started the summer vacation off on the right foot with DownPAINment and here’s how it went down.
COP
Mosey down to the track, take a lap then circle up on the football field for…Wait a minute, YHC notices a sign stating that the field is in the process of being seeded/fixed. Quick audible and we head toward to baseball fields and notice a sprinkler is running on one of them. We chose door #3 and settle in for COP.
The Thang:
Moving over to home plate we engaged in an odd #Starfish due to the relocation from the football field, but the concept is still the same. Start at home plate with 5 merkins. Run to the LF 10 CCDs, return to home plate for 5 merkins. Run to the Left Center light pole, 10 4 count fluttter kicks, return to home plate for 5 merkins. Run to the Right Center light pole, 10 4 count mountain climbers, return to home plate for 5 merkins. Run to the RF foul pole , 10 LBCs. Repeat for 3 total rounds.
Mosey over to Semi Gloss’s office for the People’s Chair with 2 rounds of air presses x 50.
We then moved over to the little patch of grass/dirt by the school for the Abs version of our friend Jack Webb (Ab Webb). 1 Merkin, 4 Heels to Heaven up to 5.
Mary;
Moleskin:
Announcements:
It snowed last year too:
I made a snowman and my brother knocked it down
and I knocked my brother down and then we had tea.
-Dylan Thomas
If you have a brother, you know your relationship can be complex. We are family, friends and rivals – all in one! It’s a sacred relationship unlike any other. Two weeks ago, Joe Maxim’s (Dumpster Fire) brother Tom passed away. Grieving is difficult and we can’t “fix” this with a single workout, but I do know it’s hard to sweat and cry at the same time.
I invite you to join us at The Big House to celebrate Tom’s life and our F3 bond.
Monday, June 18
The Big House
427 Main St
Pineville, NC 28134
5:00 Pineville Pre-Run (fellowship pace)
5:30 Bootcamp
6:15 Ball of Man / Prayers
Please consider giving to the Memorial Fund.
https://gacfmi.org/donation-form/ (search for “Maxim, Tom Memorial Fund” in the list of options)