Run for Cover – Excuse-Arama
Was looking forward to the 2nd running of the new Amrap course and all the beauty she would be providing. Cantore was a concern with the rain soaked month not letting up>>>>but the show must go on…for some..for a few…
I arrived at the site early to check conditions to see what state the course was in — not that great. Decided to re-configure it a bit to “accomodate” a few requests or annoyances:
- Reduced Mike Tyson’s to 15 – tennis arms would be happy
- cut out the hill – instead hug the wall around the school and end up at the tables/benches for Step-ups; but start with the 20 Derkins
- Dips remain the same
- Replace rocks with Basketball slides around the circle (the rocks were actually doing some good storm water control and didn’t want to risk getting our crew “Damascussed” out of Cuthbertson.
- To path for Bear Crawl and 10 BH’s
- Burpee lap counter
I then rolled into the middle school parking lot and there were more than a few cars there pretty early. Rockwell even commented “man – must be a few folks out for the pre-run”. Upon further inspection we realized these cars were left over from a middle school class trip…
So the Fabulous Five moseyed over to the HS to begin the Amrap. quick DCCS, CPR, Phone all set. 15SSH –
Ready set star your engines:
The Fabulous Five pushed like hell today – no music, no chatter, just a few rain drops and your own thoughts..
Gerber led the Pax around the course, but the MT’s and Derkins kept him in sight. Rockwell, Chainsaw and Wedding Singer pushing hard. Everyone did 4+ or close to 4 laps.
Excuse-Arama started flowing on GroupMe at 6:48.
But we move on – March 29th is the next Amrap –
COTS – Announcements -none
Pre Blast – Joust 2/22/19
Come one come all, short and tall
Come young and old and meek and bold
Regulars and Cotters and FNGs too
Join YHC is what you should do
It’ll be warm and dry and calorie saving
Snug in your fart sack, YHC is saying
Do the harder thing and meet in the gloom
The AO is big, we have enough room
Simple but hard is what is on tap
But warning you might need your shower cap
A little warmer indeed but wet nonetheless
We’ll be in the rain so pick the right dress
We’ll honor the memory of those who fought fire
While running steps, reps going higher
Partners perform kettle bell curls and merkins
And Kettle bell rows and bleacher derkins
Will you fart sack and accept slow doom
Or will you bloom and meet us in the gloom
The choice is yours YHC holds no grudge
This poetry is but a gentle nudge
ManBearPig Sighting at Food Lion
With a great damp/brisk morning ahead of them, 10 men answered the call of bring headlamps and reflective wear to get stupid. We can say 10.5 men for one hard commit that was there in spirit(Cough Cough, Deadwood). With today marking my 2 year F3versary, I have no complaints on this morning.
Warm up:
Mosey around the block to run our way up to Dreamchasers
20 x SSH
20 x Imperial Walkers
Plank position/6 inches- make circles to the left and make circles to the right
10 x Mountain Climbers
The Thang:
Nice mosey from Dreamchasers to Food Lion
Broad-jump Burpees from one island to the next. Do 20 LBC’s and broad-jump Burpee back to beginning.
Now introducing ManBearPig. Bear crawl to the first parking space line, then crawl bear back one parking space line. Bear crawl two parking space lines, then crawl bear back one parking space line. Rinse and repeat until you reach the end. Backwards run to the beginning. By the end, you’ll be squealing like a pig. That is if you use proper form.
Run to the covered area in front of Food Lion. While facing the wall and toes 6 inches away from the wall, perform a correct squat or you can hit your face on the wall(x 10). Your choice.
On the same wall, balls to the wall. Handstand merkins x 10
Face the wall again for proper squats x 10.
Criss-Cross Diddle Merkins. Diddle Merkins while place one leg over the other. Right over left x 5 and left over right x 5.
Mosey back to Dreamchasers.
Circle up and get in the People’s Chair. While in position side step to the right x 10 and side step to the left x 10.
Still in People’s chair, side step/squat.
While heading back to the cars, run forward one street lamp then run backwards one. Run forward two street lights, then run backwards one street light. Rinse and repeat for the whole block.
Mosey around the block going behind the church only to come back to the front of the church for some Mary.
Announcements:
There were none.
Moleskine:
It truly was an honor to lead you today and a bigger honor for you all to follow me. Two years ago, I started my journey with F3 on a whim. Two years ago, I couldn’t do 5 minutes of the workout I lead today. Two years later I find myself doing things, becoming a better man, becoming a better leader, achieving goals, and feeling better than I could ever imagine. I came for the workout, I found and kept coming for so much more. More than I could imagine. I have a long way to go, but I know I will get there. I can do all things through him who strengthens me.( Philippians 4:13)
I did not have the confidence in me before, but through God and F3 I found my long-lost potential that I gave up on. I found myself again and it feels good to see ME again. Thank you to everyone for all the support that has been given to me and the roasting. It is all needed and appreciated.
Shake and Bake, OUT!!!!!
Where are all the Duke Fans?
Five strong men posted at The Fishing Hole, including War Baby Tolkein aka Chino Guapo aka Rip Van Winkle, who was able to awake from his post Chimbote trip and join us. Great having you even though you didn’t technically meet the site age criteria.
Workout – Bunch of ladders (5, 10, 15, 20) with rocks including curls at bottom of deck and jump squats on level 4, curls at bottom with bear crawl up ramp and merkins on ramp, and lateral extensions with backward run/karoke up and down ramp with flutters at top.
Drop off rock before some mary on level 2, wall sits on level 3 and another ladder at top with incline and decline merkins. Down to fence around football field for leg lifts on the fence (forgot name already) before mosey back to launch site and finish with 30 seconds of pulsating squats
NM – The average age was over 50, which is exactly where we want to be, and we kept the mileage down to a little over 1 mile. Lots of core work and Chino Guapo called out backward burpees, which was a new one for me.
YHC was quite tired after big win for the Heels last night. My Duke friends could not muster the fortitude to come hear me trash them but Zion exit early was clearly a factor. I was not thinking clearly when I agreed to Q the morning after the game – it could have been real ugly if we had lost as I would have been a tad grouchy.
I think Zion’s move demonstrates what can happen when a young man is placed high on a pedestal with lots of attention (President Obama, Spike Lee, etc). I think he was pumped up sky high (watch crazy pre-game dunk) and my guess is he tried to make a spectacular move at the start to justify the hype. A man his size is not meant to make a move like that (regardless of whether or not the shoe was defective). Less attention on this young man might have led to a different outcome. Don’t know if fair, but it reminds me to always keep perspective and the remember the credo “I am third”.
Enjoy the small group a TFH and the low mileage with high heart rate.
Annoucements – Joe Davis Run coming up in two week and please pray for Red Rocks, who had a stroke.
Laps of judgment
Forecast called for rain, but we dodged a bullet – not a drop all morning. The ground was slick, the track was wet, but we made it home dry (except for our gloves).
Side straddle hop – 15, Imperial walker – 15, Merkin – 10, Mountain Climber – 15
Jog down to the track to start a series of laps – each one had a theme of cardio, chest or legs.
Cardio #1 – two laps, first one at 75% speed and the second one as a recovery
Legs #1 – lunge, lunge, broad jump for the first straightaway, 20 squats on the edge, lunge lunge broadjump for the 2nd straightaway, 20 jump squats on the edge
Chest #1 – bear crawl the first straightaway, 20 merkins on the edge, inchworms (20) on the second straightaway, 7 merkins each of diamond, wide arm and regular
Cardio #2 – sprint the straightaway and jog the corners
Legs #2 – Take a lap with two workouts at each corner. Start with 20 Sister Mary Catherine and 5 speed skater lunges. Each corner SMC drops by 5 and SSL add 5
Chest #2 – Take a lap with two workouts at each corner. Start with 20 nippler merkins and 5 dry docks. Each corner nipplers drop by 5 and dry docks add 5.
Three burpees between every lap through the workout.
Finished with some stomach – 15 lbcs, 30 seconds of flutter, 15 situps, 30 seconds of freddy mercury
Great to see the guys out there! Major props for showing up in the rain. I was planning my Starbucks spiel to the one guy I thought would show up. Glad we actually got to do some work.
Fishing Hole PB – Goal is to make you this tired after the workout
Maybe Tolkein will wake up and join us?
Dromedary Backblast
Always a great group of men to Post with at Dromedary and thankfully the rain held off today. Thank you for following me around Marvin for my 1st Dromedary Q. Special Happy Birthday announcement to Shake-N-Bake!!
Warm up:
Mosey around parking lot and circle up
20 x SSH
20 x Imperial Walkers
15 x Mountain Climbers
15 x Merkins
15 x plank jacks
The Thang:
- Partner up – Mosey over to the rocks.
- Curls
- Partner 1 Curl /Partner 2 run to the top of the lot – 2 Burpees then flap jack – 200 combined
- Tricep Press
- Partner 1 Tricep Press / Partner 2 run to the top of the lot – 2 Burpees then flap jack – 200 combined
- Shoulder Press
- Partner 1 Shoulder Press / Partner 2 run to the top of the lot – 2 Burpees then flap jack – 200 combined
- Mosey to the side of High School in the alcove area.
- Start at 1 alcove with 20 donkey Kicks
- Run over to 2nd alcove for 10 Mike Tysons
- Rinse and repeat until you have completed 100 donkey kicks and 50 Mike Tysons
- Mosey back towards COT. Stop at the final row of trees in the middle of the parking lot. 5 jump squats at each tree until you reach the end. Time’s up!
Announcements:
-Father Daughter Dance March 1 markthismoment.com
-Need Q’s in March for Dromedary
-Speed for need 5k March 23rd. Still need pushers
– Mad Dog watches weird shows on Netflix
I parked in a handicapped spot on the way up here. Actually, on a handicapped person.
7 men gathered in front of a local Peruvian Rotisserie Joint for the weekly assault on the Waverly parking deck. I noted on my way in that our Camp Gladiator friends were in the parking deck, so my disclaimer included instructions to be nice to them.
At this point in backblast writing, I remember Tiger Rag (kids, ask the old guys about him) saying at a Q101 or something on the Panera patio that most people skip the description of the workout and go right to the Moleskine. If you weren’t there, you don’t really care if we did 10 merkins or 15 CDDs. If you were there, you know what we did.
So, suffice it to say that we ran up and down the parking deck performing various athletic maneuvers. For some reason, my instructions to jump up the staircases were met with scoff and disdain by the fast guys. That was the key to the whole workout – it made your legs tired so the running, monkey humpers and burpees were hard. Oh well, OT, Squid and I did them. Alf did them when I was around. Orange Whip did them once when he was stuck behind me on the staircase.
I don’t think I’ve ever worked out with Ice 9, only heard stories of his legendary merlot spilling. I don’t think he did today. He did successfully dodge Alf’s attempt to make him the WAMRAP Q next week though.
OT noticed that Squid and Pop Tart didn’t ride in together for maybe the first time ever. Trouble in paradise? Squid’s feelings were definitely hurt.
Pop Tart was dressed like Hugo, the Hornet’s mascot, without the big head.
6 Strong at Anvil
QIC: Mermaid
Date: 02/20/2019
PAX: Bugeater, Lorax, Mermaid, Ickey Shuffle, Scabby, Snowflake
Scabby and Lorax were there. QIC pulls in. Ickey arrives. Snowflake runs in. That’s it. Low numbers today. Brief disclaimer and off we went. Bugeater joined us in COP after running in.
Half mile mosey through campus over to the Life Center Courtyard. Circle Up.
COP
SSH x 10
IW x 10
Mountain Climber x 10
Merkin x 10
Mosey to the rock pile at Ent 2. Grab a lifting rock and carry it to the end of the long parking lot along 51 between Ent 1 and 2.
Rock Set: 10 Curl/10 Goblet Squat/5 Rockees
Mosey to the other end of the lot.
Island Repeats
Run the length of the parking lot. Stop at each of the 7 islands. Do called exercise and reps. Finish with Rock Set. AYG back. Alternate between 10 Merkin/10 Jump Squat to wait for 6.
- 8 Merkins/Island
- 5 Heels to Heaven
- 10 Squats
- 3 Hand-Release Burpees
Complete Rock Set at end. Repeat to regroup. Return Rock. Mosey to Life Center Courtyard.
Mary: Flutter x 25IC/Hold 6 inches/Dolly x 25 IC/Hold 6/High Flutter x 25
Plank: Low Plank/RLH/LLH/Elbows/RAH/RLH/Swap/High Plank/Merkin x 10 IC.
AYG to Hot Box
15 Dip/15 Incline Merkin. Repeat x 2.
Mosey back to launch lot. Stop at top of Entrance 4. Plank. Alt Shoulder Taps x 15. Continue mosey to launch.
COT
Moleskin
Weekend swim meet and a cold had me idle since Friday. Glad to be out this morning, but probably shouldn’t have been. Sometimes you gotta push.
I had our number pegged at 4 this morning. We crushed that with 6. T-claps to Snowflake and Bugeater for run-in/out. Solid work by the group today. Thanks for joining this morning. Conditions not ideal, but that should never stop you unless your personal safety is in significant jeopardy. Get up, get out, feel better. Don’t let the fartsack win.
Not a whole lot of chatter. Lorax wondering what to do with all the extra time now that he doesn’t have to spend hours each day voting for Tolkien’s podcast. Taxes will likely fill the void. Bugeater was on the fringe working lone-wolf style until we gave him a hard time and he joined the other 5 during the main set. He was crushing the AYG backs on the 1-4.
T-claps to Snowflake for the takeout prayer. We prayed for Red Rocks this morning. He had a stroke on Saturday and is hospitalized in the ICU. There is a Caring Bridge page set up for him that can be found on the A51 Slack channel for updates. The next 5 days will be critical, per the 02/19/2019 Caring Bridge update. If so inclined, please include Red Rocks (Brad Sherrill) in your prayers men.
Announcements
03/09/2019 Joe Davis Run for Recovery. All proceeds benefit substance abuse recovery efforts of Keystone Substance Abuse Services in Rock Hill, SC. REGISTER
We ain’t missing you….
Every time I think of B&C
Boys
I always catch my breath
And I’m still standing here at Chiseled
And you’re miles away in bed
And I’m wondering why you never showed
there was no storm raging this a.m.
My gloves were not even frozen
I used to hear your names in certain circles
And it always made me smile
I spend my time
Thinking about you fartsackers
And it’s almost driving Recalc wild
And that’s Zin’s heart that’s breaking
Down his long distance driveway today
We Lawson Boys ain’t missing you at all
Since you’ve been gone away
We ain’t missing you
No matter
What my Millbridge/Quellen friends say
There’s a message in the backblast
And I’m sending you this signal today
You don’t know how desperate I’ve become
And it looks like B&C is losing this fight with Lawson
In your fart sacking world
we have no meaning
Though I’m trying hard to understand
And it’s my heart that’s breaking
Down Fuse’s long distance driveway today
We Lawson Boys ain’t missing you at all
Since you’ve been gone away
We ain’t missing you
No matter
What my Millbridge/Quellen friends say
And there’s a backblast that
I’m sending out
Like a telegraph to your soul
And if you can’t cross the bridge and drive the distance to Chiseled
Stop this GroupMe posting overload #nopostnopost
We Lawson Boys ain’t missing you at all
Since you’ve been gone away
We ain’t missing you
No matter
What my Millbridge/Quellen friends say
We ain’t missing you (We
ain’t missing you)
No way
Since you’ve been fartsacking today (I can lie to myself these days)
We ain’t missing you
And there’s a storm
that’s supposedly a raging
Through Banjo/Fuse’s AO today
But they decided to stay away
And Recalc/Draper/Ol Mcdonald/Foundation at missing you at all
Since you’ve been gone away
We ain’t missing you
No matter what my Millbridge/Quellen friends say
Now to the Workout Overview
Now that we got that off of our chest, let us proceed with what went down today at Chiseled. Still revealed our DCCS to ensure we are in compliance. 4 Pax showed for a gear workout in the rain , cold, dry, nice morning for a modified station workout. Partner up (Draper/Ol’ Mcdonald and Recalc/Foundation). We setup a bunch of stations and would rotate with partners doing 1 station while others did a lap. Upon return flap jack and proceed to next station.
Stations Round 1:
1. Jump Rope
2. Bent Over Rows
3. Battling Rope
4. Tire Flips
5. Sandbag Squats
6. Halos with Cinderblock
7. Lat Raises
8. Slam Balls
9. Cement Bucket Shrugs
Stations Round 2:
1. Jump Rope
2. Incline Merkins
3. Battling Rope
4. Jump Ups – Tire
5. Sandbag Burpees
6. Tricep Extensions with Cinderblock
7. Side Lat Raises
8. Slam Balls
Overall we got our work in and clocked 3.5+ miles.
Moleskin:
- Realized that YHC was only attendee not considered Respectable
- Draper will be ghost writing Ol’ Mcdonalds biography based on the dialogue that Recalc and I overheard from their moseys. Believe they left off at Chapter 7 – When Karry Left for College
- B&C Boys – (chirp) (chirp) (chirp)
- AO Q’s – (chirp) (chirp) (chirp)
- Overall solid work from group and provided opportunity to get to know a fellow pax better