Ayyyyyyyyy!! Not really. For my 8th Q, I postponed it one weekdue to a never ending J. Timberlake 48 hour “emotional” headlock. Thanks to DW for covering my shift last week and thank you to Moneyball for letting this slide. I brought even more shame to the worst location in all the land, for that you are most welcome.
What more curse words can be said about this site that the dirtiest mouth in all the land hasn’t already said? I’m not sure exactly but it was the least honorable location to Q….
15 PAXs in total this morning. Appreciate every single last one of them. Thanks for the support.
DCCS given to about 93.333% of the guys before start. Coca-Cola flavored lip balm caught the tail end but caught the gist. Let’s rock
THE THANG
Mosey to the dark, Workout at each light, alternate exercise:
Cross Street Together (several PAXs forgot the part of DCCS where I asked everyone to cross together, we would try better next time), Same Idea at all lights
Line Up Across the front of Dreamchasers, instead of a circle…safety first!
All of the lights, up 2 and back 1 at each light:
Cone Exercises at BB&T Lot, break into 5 groups
Mosey to Keith Jong Hill, 6 master splinters for a minute, 10 x lunges (per leg) up hill then jail break to stop sign. Mosey down. Repeat but upped the MS to 8. Mosey back to the start.
That’s a wrap at 15 seconds passed 45. Whoops.
Thanks to One Star for taking us out!
MOLESKIN
The path I created worked out well for the most part. The speedskater row was much longer than expected but we gotta get those buts right. An M, not mine, told me my ass fell off with working out and I want her to have something to galk at this summer.
BB&T parking lot 4 corners worked out for the most part. It was larger than I remembered (that’s what she said) but a little name calling got everyone moving between stations.
Always a pleasure to lead and love to see the different PAX pushing themselves to new levels. Rudy was right in the mix with my all morning and he won a new award, Brightest Headlamp of the AM! He’s giving DW a run for his money here.
Great to see Trojan posting so consistently lately, keep pushing yourself man. Great work!
Welcome back Gerber! Great to have our one Gazelle of Briarcrest back and keeping us somewhat respectable as far as athletic abilities are concerned. Maybe one day he will carpool with us or he will just continue to be embarrassed about where he lives just like Hollywood. Stay tuned…
One area of concern as of late is the high level of stress that seems to be coursing through Recalculating veins. I’m hoping it’s based completely on the fact he’s participating in Dry January and will pass in 14 days! Because if not so help me I’m going to be thrown out of the game due to a hard technical foul if he critiques my Bobby Hurley form again.
The rest of you are awesome. Thanks as always.
ANNOUNCEMENTS:
It was dark and gloomy this morning. I could only see about 100 feet in front of me on the drive in. The SCMS track is always darker and gloomier than the rest of Area 51, so 15 men posted at Death Valley to hit the darkest, gloomiest workout of the week.
Disclaimer given and as well as notice that we would not be leaving campus. Not the best idea to hit the mean streets of Rain Tree when cars can’t see the end of their hood, much less a runner.
COP: Mosey around top lot to pick up Puddin Pop then down to the track. Circle up for SSH, Squats, Merkins, Mountain Climbers, Shoulder Taps, elbow planks. Head down to the middle of the track by the bleachers and partner up.
The Thing:
P1 runs to that end of straight away, P2 runs to the other end. Do called exercise. Run back to middle and meet for called exercise.
Set 1 – Flutters at ends x25. Merkins in the middle – 20 per team. 3 Rounds total.
Set 2 – Dolly at ends x25 (upgraded to 50 per Spackler who likes to work the stomach) and 20 jump squats per team in the middle. 3 Rounds
Set 3 – Heels to Heaven x 25 at ends and 20 team burpees in the middle. 3 rounds.
Off the track and to the bleachers by baseball fields.
P1 run to Semi-Gloss Out house and back. P2 does Little Haze R, Little Haze L, Dips, and Supine pull-ups. Flap jack and repeat until the team completes a combined 100 reps of each exercise.
A few minutes left to hit some rock work on the way to the cars. Curls, Tricep press, over head press, tea bag squat and good mornings.
45 seconds left: Pax choice of 10 burpees or 20 Sit ups.
Done.
Thanks to Snowflake for the takeout.
Things happened, many things. But it was dark and it should remain in the dark. Plus this is getting late in the day and time for me to go chill out.
-Alf
5 men discovered how heavy 26 lbs can get in 45 mins.
Warm-up:
Grab a paver out of Gypsy’s truck and a quick disclaimer for site FNG Saigon Sam as we moseyed to the parking deck. 20 SSH IC until we see OT making his way to join us sans paver. Couldn’t have that so Gypsy went to retrieve him one while the rest of us did some Mary.
The Thang:
26lb concrete block was the coupon (c)
carry (c) over head up 4 flights of stairs to top of parking deck
30 American hammer with(c)
20 Push ups
10 lunges each leg with (c)
Carry (c) over head back down the stairs
30 mountain climbers
20 Bobby Hurley with (c)
10 pull ups run loop around the deck
5 burpees
Rinse and repeat as much as possible til 6:13 and mosey back to launch.
Done.
Moleskin: Gypsy messaged me the day before about who was on Q and threw out that he has 13 lb and 26 lb pavers if we wanted them. I said I would provide the beatdown and smartly went with the heavier option and would regret that about 10 minutes in. Not a single complaint was uttered and the guys got after it, even though I did catch them trying to not go up all the stairs on one round. Brains were lacking oxygen at that point so not sure everyone was cognizant of it. Saigon Sam was staying at the on-site hotel, in for work from Jacksonville, and saw the workout posted on the website. Showed up not knowing what to expect and liked it so much I’m pretty sure signed up to Q next time he is in town. He is still relatively new to F3 but that sure didn’t show. Great to have you brother – maybe see you at Cerberus on Friday, it’s always a good one. Christmas has a bigger vertical with a paver than I do period. Gypsy is getting fast, especially coming off of a major surgery a few months back. OT was early (1 min late) and shrugged off the workout like it was nothing. Pretty amazing how fast you can work up a sweat in 26 degrees, but WAMRAP always delivers ass kicking. If you haven’t tried it, come on out. You will hate it during but be glad you did at 6:15.
Thanks to OT for the takeout.
Announcements: If you want to take an 8 hour road trip to post at an AO, contact Gypsy. He is doing just that to go post somewhere new. Crazy HIM.
[YHC note: Damn Gina knocked it out of the park, but due to technical issues, can’t post his Backblast. YHC is acting as publisher until we get DG his own login.]
It was a great morning in Matthews as 7 pax got together for a great stretch. Here is what we did:
● Trapezius stretch while standing in mountain pose
● Bend down into a forward fold.
● Kick out into a plank
● Walk it into a down dog
● Slide through a plank into cobra
● Push back up to down dog
● Roll up slowly to mountain
● Warrior I – left side
● Warrior II – left side
● Warrior I – left side
● Warrior I – right side
● Warrior II – right side
● Warrior I – right side
● Sit down
● Easy twist – left
● Easy twist – right
● Corpse pose
● Right knee to chest (Pavanamuktasana)
● Knee down twist pose – left (Jathara Parivrtanasana)
● Corpse pose
● Left knee to chest (Pavanamuktasana)
● Knee down twist pose – right (Jathara Parivrtanasana)
● Corpse pose
● Sit up
We went through that whole circuit twice.
Moleskine
This morning was my VQ and I appreciated and greatly enjoyed the opportunity. Everyone seemed to enjoy the music playing during our workout. Today we were listening to Dusk to Dawn by Emancipator. We all also learned of the existence of freezing fog, so I want to thank everyone for coming out in such crazy weather.
[Publisher’s notes: The title for the BB comes from a comment I’m pretty sure I heard Tweetsie mumble as we were trying to perform Jathara Parivrtanasana. Which is about as hard to do as it is to say. Disclosure was given and the devo was a reminder that good leaders surround themselves with good advisers. Oh, and not only did Damn Gina have his Gumby VQ today, it was his first ever F3 Q also. T-claps for that!!]
13 grizzly PAX showed up for a surprise beatdown on one of the smaller of muscle groups. The Tricep. Was this intended? No. But somehow we arrived at the intersection of Diamond Merkin Avenue and Dip Boulevard. Here’s what went down.
YHC came in hot and gave the disclaimer while still tying shoes. #flipperlovesitwhenIdothat PAX properly disclaimed we mosey. After a trip across the parking lots circle up for the ole COP.
COP x 10 IC
10 Burpees OYO
Mosey to the HotBox for Thang 1 – 3 rounds of increasing reps 10, 15, 20
#crowdpleaser
Peoples Chair to recover w/50 arm raises (missed 10 burpees OYO – but we made it up)
Move over to soccer field ramp for Thang 2. Suicides. Split into 2 groups. (this was thought out, but then YHC completely forgot what I wanted to do – so we winged it) #qfail
Some more Peoples Chair w/25 front arm raises and then we did 10 burpees OYO.
Mosey over to baseball field hill for Thang 3. Triple Nickel
Plank to wait on 6 and we may have done 10 more burpees OYO.
Mosey over to main driveway for Shuttle Pyramid. Increasing Hand Release Merkins at each tree. 1, 2, 3, 4, etc to 8. Air Chair then go back down the pyramid. 8, 7, 6, 5, etc to 1. #TBQ Plank.
Mosey to middle of back lot and settle in for some Mary.
6ish Mins of Mary – each PAX picked an exercise IC x 10
AYG to the start. Fin
Office Chair Moleskin: Solid group of PAX in this cold yet surprisingly humid morning. Fog was abundant and YHC tried to keep us in lit locations on the parking lots or away form the traffic altogether. #safetyfirst The usual suspects were out in front, but there were a few nags that busted up front to nip the front runner at the tape. #gettingstronger The triceps became the unfortunate scapegoat of this workout as the merkins were in abundance. YHC had some muscle failure in the hotbox. Those 3 sets were no joke. We had a few Q fails this morning but we took it in stride as this isn’t YHC’s first rodeo and the punishment flows free from this PAX swirling ball of snakes. Good work to Mr Magoo who braved his second workout since Monday Basecamp and learned what a true F3 workout was like. #thereisnomodify Note from the Site Q’s to remember your brothers in the gloom at the closing of this holiday season. Call em, Slack em, Loop em back in. We’re stronger together. Thanks for the opportunity to be sharpened by the iron that this AO forges. Strong takeout by Lorax #HIM
Announcements:
21 enterprising men got out of bed, paddled through the fog and landed at Marvin HS/MS for a tour of the campus. I’ll admit it’s been a few months since I posted at Dromedary so I had to dig deep to remember all the pain stations and routes that are available. This is a tough crowd to please because it pulls in some SOB/WUC speed racers who like a fast pace. Good to see some familiar faces as well as some of the new PAX I haven’t had a chance to catch up with
Pre-Disclaimer Given – There has been a lot of focus on trying to keep all the Pax safe. Hats off to the newly Nantanned WUC Leaders for making this a priority – Amazon has been busy delivering reflective gear and headlamps.
Quick lap aroudn the parking lot top loosen up the joints
30 SSH/10 Imperial Walkers/15 LSS/15 Merkins – demonstration of the BH – 5 on your own – I saw Hollywood’s version of the BH – not sure how much BB he has played….
Announcements – Prayers UP at 7pm for Longo Family as LynnMarie is battling breast cancer. Take a moment from dinner and pray with your family.
Keep the momentum with “Safety First” approach. Call out to The Grease Monkey – we picked him up at 5:31 and he then hammered the Indian Run. Shout out to RunFlat who I haven’t seen in a bit, same with Bouche, Soft Pretzel. Not sure how Boytano made it there sole…PDS ditch.
New guys I haven’t had a chance to connect with – Endo, LazyBoy and Centerfold – great work – need to connect and get to know you.
As always the Dromedary crew nailed it – Rockwell, Hollywood and Bratwurst, GoodFella
BottleCap took us out. Pleasure is mine> to lead a great group of men in the gloom
**Posted on behalf of Stub Hub
Eight PAX showed up early on a Monday morning to run off all the beer and wings ate over an NFL playoff weekend. Since 93% of WUC PAX are somehow Patriots fans the mood was rather delightful.
• Disclaimer – Really good and extra elaborate disclaimer given before we launched our workout.
Thang:
Start from the parking lot and head down to Transporters Shed for 10 donky kicks. Mosey to the upper circle by the baseball field for 10 air squats. Mosey down to the baseball fields for 10 derkins. Mosey back up to the top circle for 10 air squats. Head all the way around towards the high school parking lot for 5 burpees at the stop sign. Mosey to front of High School for 15 dips. Mosey to front of middle school for 10 box jumps. Mosey to beginning for 5 burpees. Wash, Rinse, Repeat till 6:15am.
Four total laps seemed to be what most PAX got, except BC and Hollywood who were able to go pick up the rest of us after breezing through course. Somehow this managed to time out okay as we got back with 30 seconds to spare so we were able to get in some quality ab work.
Moleskin:
All PAX that showed up to ignition Monday morning worked extremely hard. It seems that each lap got progressively harder. We covered a pretty good amount of ground 6.2mi according to the crapple watch.
Announcements:
• Shampoo Crew still doing big things collecting toiletries to bring to local shelters. See Dancing Bear for additional Details
• Father Daughter Dance – March 1st. See Gatorcub for details. www.markthismoment.com/
• Keep Mad Dog in your prayers as he had a heart procedure. (Since I am not very prompt on this backblast, I can share Mad Dog said it was a good over all report and said we should be seeing him in the gloom soon!)
On a nippy morning in the southernmost tip of Mecklenburg County, 7 men decided to go run around town. Here’s what we did:
Start Running
Left out of Matthews Elemntary
Right onto Main Street- Stop at every Stop Sign to get some pain stations in. (SSH, IW, Merkins)
Right onto John Street, then cross over onto Ames Street- SQUATS pain station
Right onto E Matthews, Left onto Independence Parkway
Run downhill until you hit Target, take a right into the Parking Lot
Sevens- Jump Squats and Merkins
Once we were all done, gathered and left onto 51.
Left onto N Trade Street
Right onto Charles.
Left onto Ames.
Left on Main Street
Back to Matthews Elementary and finish!
Total around 5.5 Miles
MoleSkine
Let’s get it out of the way- it was cold. But perfect running weather- cold enough you want to get moving, warm enough that you’re not frozen once you do get moving.
In my mind, Sparta is one of the underrated workouts out there- A good mix of running with just enough bootcamp to make it interesting, right in the heart of the beautiful downtown Matthews.
Gypsy apparently had been promoting that I would provide a local, scenic tour of Matthews, however, I had already decided on the cold, coporate approach- heading to TARGET, by way of passing the Harris Teeter Coporate office, and the (I think) gears or sprockets office.
Great group out there- all cold (figuratively and literally) blooded veterans who know what’s up.
Christmas was out in the lead- but he’s so nice he didn’t open up the throttle on a couple of occasions because he in fact several times you could tell he was waitin on me. He got tired of that and disappeared from view once he opened it up on 51.
Gypsy wasn’t far behind but it took him a bit to get warmed up- he was still feeling the pain that is Skunkworks (only the biggest and the baddest show out there on Tuesday’s morning).
Full House was cranking it out today- fun story, while I was running one Monday with the legendary Slim Fast and Peak Q- guru, Sensei when all of a sudden he materialized in his car. So I learned he lives right down the road from Sensei, and is close to a couple of the other guys! Truly a small world.
Arena and Retread were coming on strong- both veteran runners who were knocking it out.
And of course, Joker who rated this Q highly- I was on his podium for one of the top 2 workouts he had been too in January! (he had only been to two, but we won’t talk about that).
All types of good mumble chatter, but can’t remember it all.
But on a serious note, right before I Q’d this morning, I listened to the Nations Podcast on runners’ safety, and tried to modify the workout as much as I could with the suggestions. Good news- it works. Keeping an eye on the 6, adding an additional bit to the disclaimer- it’s not hard to do. But even the little things can make an impact- especially as Q, where what you do sets the tone for the entire workout. Whether running, or bootcamp, or stretch, the key is we are all out there getting better- safely.
Thankful for these guys- thanks Madison and Gypsy for letting me lead!
A dozen Bagpipers, including a Respect visiting from F3 Louisville, noticed sandbags in the lot and left heading south, hoping we wouldn’t return for them.
Thang
Moleskin
We went out hot this morning starting with the Merkin/Mtn Climber descending pyramid thing which was a shoulder smoker. Thanks to the whole Q-drenaline thing, YHC managed to make it through without the voice cracking. Grumbling was light at this point but increased in volume at the Conlan hill. Still, there were no refuseniks.
Kirby had to pause after the 3rd round to ensleeve his calf — just happy he did it before he finished, can never be too safe. Frehleys may have skipped a round, but no judgment here as I am pretty sure that is fully legal in the Respect rulebook. Another respect, our visitor Jitterbug from F3 Lousiville may have been regretting splurging on the corporate card at dinner last night. He was playing a symphony on his way up the hill that even Frehley’s would’ve been proud of had he been close enough to hear it. Nonetheless, my man Jitterbug represented Kentucky well and pushed hard with no complaints all morning. Word on the street he may be joining us again this week, perhaps with his boss in tow. Long Haul rounded out the trio of Respects and left Frehleys and Jitterbug in his dust. Hip looks like it’s healing well.
Thanks to Fire Hazard and One Niner for the sandbags this morning. Next time will have to spend more time with them as they add a nice twist to work around Loch Ness (and because Mighty Mite was offended that we didn’t use his bags). The even dozen PAX worked out just right for 4 bags and 4 groups of 3. War Eagle or Kirby, not sure who, even invented a new exercise by making the jump part of the Bobby Hurley a box jump. Seeing as Michigan is now officially better than Duke and just took over the #1 spot last night, this exercise (also better than Bobby Hurley) is now called the Charles Matthews (because Ignas Brazdeikis is just too damn hard to remember). #GoBlue
Great morning with great guys. Awesome having Teddy back with us on the regular now that he has moved back! Appreciate the invite to lead.
Announcements
19 Pax showed up at Watchtower this morning for a gentle uplifting workout. But before we get into the particulars we made sure to have a little discussion about DCCS.
DCCS – is something that all Q’s and Site Q’s should concentrate on for 2019.
With that out of the way lets mosey
Thang:
Pair of 7’s
Partner up with someone and P1 runs one way around 4 islands in Target parking lot P2 runs the other way around.
When you meet up start with 6 x Handslap Merkins.
Continue going in opposite directions.
When you meet again 1 x Handslap Burpee.
Continue going this time 5 x Handslap Merkins and 2 x Handslap Burpees.
Finish when complete 1 x Handslap Merkin and 6 x Handslap Burpees.
When finished join the Burpee Indian Run
Deadwood Webb
Run to island and back to cart return
4 x incline merkins at cart return
Run 2x island and back to cart return
8 x incline merkins at cart return
Lead group completed about 5 rounds before moving to next exercise
Double Barrel Indian Run:
Create 2 lines and Burpee Indian Run around Petco to Hickory Tavern
Back 2 pax in each line drop for burpee and sprint to front.
Frack Webb:
Derkins/Dips
Starting at 1 derkin and 4 dips
Go up to 10 derkins x 40 dips
(Frack would have been impressed with the complaints on this one)
Based on Fuse math we completed 55 Derkins and 220 dips
Dana Webb:
Heels to Heaven/Flutters
Start at 1 Heels (intentional “Heels” just to get Wolfpack fans warm under collar) to Heaven and 4 flutters
Go up to 10 Heels to Heaven x 40 flutters
Completed 55 Heels to Heaven and 220 Flutters
Hooch Time:
Just to ensure we ran over time completed 20 x toe touch LBCs to dismay of Zin
Moleskin:
Announcements: