Pax: Abacus (R), Dana, Das Boot, Easy Button, Fiji, Goodfella, Honeycomb, Illiterate (R), Kaboom, LazyBoy, Rockwell, RunFlat, THE Grease Monkey (R)
The THANG:
The Monthly AMRAP at Dromedary has been a success over the past few months of 2018 for the Pax. With 2019 upon us, it was time to change up the exercises/stations, but keep the same route/flow. Here is what each of the (13) Pax in attendance would complete as many times as possible, and the # of total and partial laps (starting at the back of the cafeteria, looping around the track, and back):
Station 1 – (20) Derkins
Station 2 – (20) Donkey Kicks
Station 3 – (20) Jump Squats
Station 4 – (20) Tricep Extensions with Rocks
Station 5 – (20) Bicep Curls with Rocks
Station 6 – (20) Overhead Shoulder Press with Rocks
Station 7 – +(1) Burpee per lap completed
Results:
Everyone who posted worked very hard today, and it was great to see RunFlat back out at Dromedary (although he didn’t realize it was AMRAP day!!!). Also great to see Kaboom again after posting on Monday for the first time at Flash. Here is how everyone did:
Abacus (6.4 Laps)
Easy Button (6.1 Laps)
Dana (6.0 Laps)
Rockwell (5.5 Laps)
Fiji (5.5 Laps)
Lazy Boy (5.3 Laps)
Das Boot (5.3 Laps)
Illiterate (5.2 Laps)
Honeycomb (5.2 Laps)
Kaboom (5.0 Laps)
The Grease Monkey (4+ Laps)
RunFlat (4.0 Laps)
Goodfella (*X.X Laps)
Abacus and Easy Button crushed it today, which is no surprise.
Dana quietly rocked 6 laps, with his “baby hams” for calves and his abs!
Rockwell continues to impress with his speed and strength, and will give anyone a run for their money.
Fiji is relatively new to F3 but is showing there is no more fit Dentist in all of WUC!
LazyBoy showed he is more than capable of competing with some of these “young bucks”.
Das Boot shook off the shock of the “Peacock” exercise at Flash on Monday, and crushed the new course.
Illiterate and Honeycomb must have eaten the same breakfast today since they worked hard and were close together the entire time.
Kaboom is perhaps the best name for an FNG in a long time (his 2nd F3 post thanks to his Uncle Rockwell), since he serves our country in the Army out of Ft. Bliss, TX, blows things up for a living (“Kaboom”), and is being promoted to Sergeant very soon. Thank you for your service, brother.
THE Grease Monkey would rather be lifting a car or something, but he works hard during the AMRAP’s and had a very respectable showing.
RunFlat came off the Disabled List with a shoulder issue, and like a true warrior pushed hard and over-achieved.
Thank you for allowing me the privilege to lead once again. Dromedary is a great AO and an even better group of guys from the Marvin, Waxhaw, Ballantyne areas. Keep up the strong work, fellas, and for always looking out for one another during workouts and outside of them.
ANNOUNCEMENTS:
Huggie Bear is making great progress after his Brain Surgery, but please continue to pray for his recovery and for his family. He hopes to be back working out in March or so. Amazing.
2019 Q Schedule will include some of the “Takers” in Q1 of 2019. Guys are ready to step up and out of their comfort zones to lead their peers. Don’t be afraid to Q half or a portion of a workout, if you feel you can’t lead the entire workout (we all know you can!).
(*There may have been another announcement but drawing a blank on it)
Prayer! Finished!
10 PAX were not bored this morning as they welcomed in the 2019 year and shook off the old habits and the eating of the holiday season. Nor did they miss the “board” of exercises, which shows up occasionally when YHC Qs. As we rounded the corner to where the board of pain usually reigns, there was an exhale of glee from most when we only did 20 LBCs and continued our mosey on down to Davey Park.
Tha thang…
Divide into groups of two. Partner one stayed at the first light post on the .3 mile road and completed three called exercises as partner two ran to the end and back. If partner two completed all three exercises, he advanced to the next light pole and partner one would meet him there to pick up the exercises. Partner two would then run to the end and back.
Three exercises:
10 x burpees
10 x squats
10 x merkins
Rinse and repeat.
Mosey to rock pile. Partner one curls lifting rock while partner two runs to play ground and does 10 pull ups. Rinse and repeat.
Mosey back to launch for some Mary.
Mole, mole…
Floor Slapper showed up three minutes early. Mic drop! I have heard of turning over a new leaf, but that is almost impossible in this case. You go Floor Slapper! Dollywood was smoking today. Not sure if he bugged out early due to overexertion or to go be super daddy to his little one. Jet Fuel could not stop talking about Ala – freakin – bama (no bitterness here :)). Fireman Ed is headed to the big game and is a Clemson fan. Who knew a northern Jett’s fan could be a Clemson fan? I guess you have to have some yin for the yang. It was good to meet a fellow volunteer in Smash. Great guy – of course! Geraldo was lamenting about having to go back to work today after having such a great holiday season. Header was flying and talking the whole time. How does he do that and breathe? Shmedium was rock solid as was Stone Cold who went to see his gators beat up on Michigan! Great weather this morning and a strong showing from the PAX. It is going to be a fantastic year!
8 men made the day after Christmas even better and experienced a little Christmas miracle.
Veteran crew so brief disclaimer provided and off we went.
Quick jog around the parking lot to the lot closest to the road. Mumble chatter already starting about angry Q being lost and wondering around.
Circle up and short COP
IM x 10 IC
SSH x 10 IC (and Haze even participated – i.e. Christmas Miracle
Low Slow Squat x 10 IC
Slow Merkins x 10 IC
Mosey to side of the next lot up (not as wide) for the merkin ladder – which, for those that don’t know, is a nice exercise provided by Iron Horse. Start with 20 merkins – run to other side of parking lot, 19 merkins, run back and continue down to 1. This merkin ladder also had lunge walks between sets instead of running. At least until 15, then an audible was called because at that rate, it would take the rest of the workout to finish the ladder, plus YHC’s legs were getting smoked.
Next mosey over to the hill next to the soccer fields for a triple nickel. 5 CDDs at the top and 5 jump squats at the bottom x 5.
Next head to the hot box for some bench sets. Little Haze x 5 for right and left leg, 10 dips and 10 derkins – rinse and repeat for 3 sets.
Next mosey over to the rocks and grab a lifting rock and partner up. As a team complete 200 rock shoulder presses – when not lifting the other partner ran to the light at exit 4 and back.
Rinse and repeat with 100 goblet squats
Head back to start for 6 MOM
Flutters IC x 25
LBCs IC x 25
Dollies IC x 25
Finished
NMM
Great group of regulars this morning. Thanks for getting up early the day after Christmas on what YHC is sure was a day off for most, to follow YHC around in the gloom for a bit and workout a bit. Also, those in attendance did get to witness the small Christmas Miracle – Haze actually did SSH. Granted only 10 but it was a start.
Solid work by everyone – great way to start out the day with friends putting in some hard work.
Afterwards some were able to have coffeeteria at Starbucks.
If anything was missed, shout out below.
Champagne out.
Competition Info:
Points System:
Bonus Points:
Payout:
Example of Payout below:
| Pool | $500 | ||
| Team | Pts Earned | % of Top 5 | Payout |
| Team 1 | 100 | 32% | $158.23 |
| Team 2 | 90 | 28% | $142.41 |
| Team 3 | 60 | 19% | $94.94 |
| Team 4 | 38 | 12% | $60.13 |
| Team 5 | 28 | 9% | $44.30 |
| Team 6 | 20 | 0% | $0.00 |
| Team 7 | 20 | 0% | $0.00 |
| Team 8 | 18 | 0% | $0.00 |
| Team 9 | 16 | 0% | $0.00 |
| Team 10 | 14 | 0% | $0.00 |
PAX: Runstopper, Snowflake, Scabby, Prohibition, Spackler, La Z Boy, Brushback, Clover, Gummy, Hopper, Ickey Shuffle, Purple Haze, Rock Thrill, Snuka, Scratch and Win, Utah, Mermaid
17 for the 1st Anvil workout of 2019. Veteran crew of fine A51 men ready to lay down some work. Disclaimer given and prompt launch at 0530.
Thang
4/10 mile warm up mosey across campus to lot closest to Entrance 1. Circle up.
COP
IW x 10 IC
Low Slow Squat x 10 IC
Mountain Climber x 15 IC
Merkin x 15 IC
Peter Parker x 15 IC
Alternating Shoulder Taps x 10 IC
Flutter x 10 IC
Dolly x 15 IC
Mosey to the hot box. People’s Chair on wall. Right leg high/left leg high. Hold. 20 Burpees OYO.
Merkin Mile
Start at Hotbox. Run to top of Entrance 2. 25 Merkins. Run to bottom of Entrance 3. 25 Merkins. Run to top of Entrance 4. 25 Merkins. Run to Hotbox. 25 Merkins. 1 Mile and 100 Merkins.
More People’s Chair. Alternating Leg Lifts x 15 IC.
Mosey to Avenue of Trees. At each tree on right complete 5 Catalina Wine Mixers. AYG back down the Avenue. Plank up. Plank-o-rama.
Mosey back to Hotbox. Bench Set: 10 Jump Up/10 Dip/10 Derkin. Repeat x 4 for 5 reps. Jump squats for early finishers.
Mosey back to launch lot.
COT
Moleskin
Was DR for the holidays and caught an Ohio cold. Couple that with a bunch of food and holiday cheer and YHC was prepared for a difficult morning. That certainly was the case.
Catalina Wine Mixers suck. No better way to describe them, really. A bit of mumblechatter around this call by the Q. Hit the Exicon for that beauty. Moderation is key with that one.
Spackler was pushing the pace at time this morning. Well done. The mumblechatter about the shirts of Gamecock past was entertaining.
Not a lot to report this morning, probably because the Q was sucking wind and trying to get through it. Rock Thrill joined us this morning. Always great to have him post in A51.
Best wishes for 2019, men. Saw a tweet from Busch (@chrisbehrmann) that seems very relevant to starting a new year, or, anytime really: “People are vowing to do something to make themselves better…but if you only focus on yourself, you will never be the best you or live a truly full life. You must shift you mindset to focus on making others better as well.” This is closely aligned with the F3 Credo: Leave no man behind, but also don’t leave them where you found them.” Push and support those men around you, at workouts, work, church, in your families, etc. Help make people around you better.
T-claps to Scratch and Win for the takeout prayer.
Announcements
03/09/2019 Joe Davis Run for Recovery. Register HERE. All money raised goes to Keystone Substance Abuse Services in Rock Hill, SC, to fight addiction.
Feels good to be back on normal schedule (including Jingles with the 5:32 am arrival) and looking forward to seeing where 2019 brings the WUC pax. 17 pax (even though YHC wanted it to be 15 as I tried to exclude Zin/Banjo from the Name-O-Rama) came out to a gear/station workout today at Chiseled.
Warmup:
Mosey around Mt. Chiseled
15 x SSH
15 x Imperial Walkers
15 x Low Slow Squats
15 x Merkins
15 x Plank Jacks
Thang:
Station Work 3 rounds total
2 Rounds x 45 sec work/10 sec break
1 round 30 sec work/10 sec break
Station 1: Bicep Curls using resistance bands
Station 2: Jump Rope
Station 3: Merkin Cinder Block Pyramid
Station 4: Agility Ladder
Station 5: Sandbag Burpees
Station 6: Smash Balls
Station 7: Partner Push/Pull
Station 8: Cinder Block Swings
Station 9: Tire Flips
Completion of each round complete 1 lap around Mt. Chiseled
Return all gear to locker and circle back up for Mary.
Moleskin:
My 6th Q ever but what an honor to have the first Q of 2019! Sadly no one gave me that honor and I solely just volunteered myself to lead the crew this morning. As we start the new year I’ve seen posts about making resolutions and about not making them. I’m not a fan personally but one thing I do know is that we are all in this together. This workout would be tough but we would focus completing as a pack.
Slower disclaimer given, discussed where we would be going and shared the new focus on safety.
THE THANG
Mosey around the Petsmart and meet in the center of the parking lot. 4 Corners IC, @ the center 25 x LBCs but we will bear crawl to each corner
1. In & Outs x 25 CC
2. SSHs x 25 IC
3. Merkins x 25 CC
4. Squats x 25 CC
Mosey over to Hickory Tavern, find some space
• Short Lap, 19 Derkins CC
• Long Lap, 19 Dips CC
• Short Lap, 19 Incline Pushups CC
• Long Lap, 19 Heels to Heaven
Mosey around HT, run up past Chick-fil-A & to the traffic circle. 10 burpees a minute for 5 minutes.
Mosey. I had plans to run behind Gas Station, around CVS and meet at the BB&T. We ran straight to BB&T. Split into even groups for station work. The timers would be, Round 1: Bunny Hop and Round 2: Toe Taps. Cones set up
1. 6” Plank
2. Jump Squats IC
3. Mountain Climbers IC
4. Dry Docks CC
Mosey to Side Lot by Rack Room and 10 burpees a minute for 5 minutes 1 minute. Happy for the audible call on my part.
Mosey to front of Target and all the way to the front left corner. Split into even groups for Indian Run. This would be a slow Mosey w/ one (1) Shoulder Shredder.
Finished right on time with each PAX completing two rounds of IR and SS.
THE MOLESKINE
A lot of people fartsacked today and normally I wouldn’t blame them but this year I do. Nine not scared men joined me in the amazing 65 degree weather at the Watchtower location for what would be a gag inducing workout. Too much holiday cheer? Maybe.
The goal was to keep the group together and I think for the most part that was a success. I couldn’t breathe from the start of 4 corners and thanks to those that helped me count IC. Not sure if that’s adrenaline or what but I gotta get that under control.
A bit of whining at the jump of four corners with the mention of bear crawls but I was still mad at Dough Boy’s lack of BC I wanted to welcome him back with open hands of bourbon spiked egg nog arms. The only thing I offered Breadbowl was dry heaving through out the 45 mins. Thanks to those that helped encourage that man to finish.
The laps around HT were pretty simple but then Ice9 asked, “what’s with this 19 counts?”. Hello, it’s 2019 bro! More on him….
Hooch was an a hole gracious enough to do two rounds of 10 burpees a minute for 5 minutes last week at the Floater. I love/hated it. He wants me to credit him in my syllabus for using it but I’m told he stole it from Transporter. Not sure of the creator.
Speaking of burpees, the form is all over the place these days on these things. It’s pretty simple but please lock it up. I hate them too but drop it like it’s hot and get them over with properly. I mean one guy was even dry heaving for the last half of those things. THATS NOT PART OF A BURPEE!! I’m not going to call that guy out but his name rhymes with Nice Shine. (Hahaha)
We knocked out the two rounds of station work and I had aspirations of another 5 minutes of burpees. Shoulders were spent and we had 7 minutes left. We knocked out 1 minute of 10 with my encouraging words of “we got this”. I was talking my mental Up mostly.
No other major highlights but I felt good with the plan. I appreciate the opportunity to lead you group of fine brothers and appreciate everyone that showed up. Until next time….
ANNOUNCEMENTS:
Dear PAX,
As you begin to plan your new year, on behalf of my family, I am asking that you consider including the Joe Davis Run for Recovery on March 9th in your plans.
It is hard to believe, but the 7th installment of the Joe Davis Run for Recovery will take place on March 9, 2019. My family and I invite you to join us, as we gather once again, to celebrate my brother Joe’s life and bring awareness to a very real problem facing our society right now, Addiction. Joe lost his 16-year battle with Addiction in the form of an accidental heroin overdose on October 4, 2009 at the young age of 28.
Unfortunately, chances are that Addiction has touched your life, either affecting your friends or your family. Our family has chosen to turn the tragedy of Joe dying into a triumph in the form of spreading a message of HOPE. There is help for those who struggle with Addiction and other mental health issues. The race benefits Keystone Substance Abuse Services, York County’s authority on substance abuse.
F3 and FiA support has been the cornerstone of this race’s success and most of you know that it has been on one of the coldest days of the year most years when it was held in January. It was so cold last year that my family and I made the decision afterward to try a new race date. Our message of HEALTH, HOPE and HEALING needs to be far-reaching and to include the youth, which we felt the cold has kept home when the weather is not favorable. So, we chose March 9. It will likely still be cold, but bearable.
The race will offer 1 Mile Fun Run, 5k and 10k options. The course is the same as in recent years and it will be held at Walter Elisha Park in Fort Mill, SC.
Please help spread the word.
I believe that we are making a difference, slowly but surely. I know the race has directly impacted the PAX and I want to ask that, if you feel led to share your story, please let me know. I believe the impact of a first-hand story would be incredibly helpful to show our mission is working.
Sign ups are at www.joedavisrun.com
We are also seeking sponsors. If you know of someone this cause may be close to, who would like to get involved, please message me.
With gratitude,
Rock Thrill