15 for Rock Zero’s ‘heavy’ workout
Warm-up: Disclaimer given, start to mosey through parking lot and loop back around to pick up Udder – leave no man behind. Continue mosey to rock pile at the ball field, instructed to select a true lifting rock and circle up for exercise all with rocks:
Thrusters x 10 IC (somewhat awkward for folks), 5 rockees
Curl and press x 10 IC, 4 rockees
Tea bag squats x 10 IC
Merkins left hand on rock x10 IC, 3 rockees
Merkins right hand on rock x10 IC, 2 rockees
LBC x20 IC, 1 rockees
Right leg Romanian dead lift, 2 rockees
Left leg Romanian dead lift, 3 rockees
Bent over rows x 10 IC, 4 rockees
Tricep extenstions, 5 rockees
Pretty significant warm-up. Fitting for a heavy day.
Mosey through campus to 51, heading east and crossing over 51 to the fancy neighborhood known to most of the for having slight inclines. Ensue fearful grumblings. Continue mosey to bottom of 5 Knolls road and instructions for the Beast were given:
6 manhole covers ascending up the hill, 6 reps, 6 rounds through. Pain stations were diamond merkins, jump squats, CDDs, lunges, star jacks, burpees. Mosey back across the street and get another lifting rock at rock pile near north entrance. Front shoulder raise x10 IC American hammer x 10 IC Flutter press x10 IC Partner up and mosey toward hot box/playground. Partner 1 runs to playground for 10 pull ups, partner 2 runs to hot box for 10 dips/derkins. Meet in the middle for 10 HS merkins, two times through. Mosey back to launch, 5 burpees OYO
It’s been a busy week and I don’t remember that much since this was 6 days ago. Everyone showed up and got after it. ‘Heavy’ boxes were checked with the rocks, partner work, and 3 mile minimum (as confirmed by Hoover the PM before). Then Flipper told me it was a 3 mile max, too. Good luck to the next heavy Q nailing 3.00 miles on the head. Hats off to Flipper and Hoover did their typical pre-run, not sure they loved doing that come mid-workout on 5 knolls. Coffeteria was a fun group until Gummy spilled his entire big gulp of coffee on the floor and didn’t even offer to clean it up. Hope we are allowed back.
Sign up for Joe Davis run, run or sleep for the cause
10 Pax should up for the unadvertised version of Joust. Great weather, specific disclaimer “please don’t smash your face today” and off we went.
The winkie called for bookend miles, but after two laps around the track, I already made the the adjustment for just half mile thinking we might get the other half on the back-end. Either way, run to the stairs and wait for instructions.
Great number of guys to keep close but have plenty of room to work. Best part of the AO is the stairs, I am not here enough to see if they get used, but this was the plan.
Warm up- everything below performed on the stairs
Here is where I almost lost the pax as I could not come up with Mountain climber…however I was finally able to spit it out
Mtn climber x 20
Incline merkins x 15
Left leg lung forward and back x10
Right leg lung forward and back x 10
Squat (butt touches the step) x 20
Decline merkin x 15
Offset left arm merkin x 10
Calf Raises x 20
Offset right arm merkins x 10
Main Event- gather to the top of stairs to hear instructions, but back to the stiars for the work
Brief Ab work
LBC x 35
American Hammer x 15
Freddy Mecury x15
Break into 2 groups
Group 1- 15 dips
Group 2 – run to playground 8 pull ups
6 merkins – 15 dips
4 merkins -15 dips
2 merkins- 15 dips
Proctractor and LBC x20
Mosey to the base of Grandmother Mtn
Running out of time, so run up the mtn, touch fence and run back to the parking lot- your own pace / jail break style
Announcements- Joe David run March 9th
Thank you Duct Work for the take us out
As always, thank you to the Site Q- Duct Work for letting me led today
Thank you all again for not busting your faces toady, plenty of opportunities
I always try to mix up my Q’s. Too hard not to use the stairs at this AO. Few modified which is OK. Still covered 2 miles. Hopefully you feel this one today, I challenge anyone that has the stairs to take them today
Gummy got a boo-boo.. When I got home I was saying telling my M that you got a scratch. My five yr old then chimed in as he also had a scratch and he told me he did not need a band-aid. I assume you have several!
I am not sure why I could not spit up Mtn Climbers in the begining, I kept wanting to say, Merkin…almost lost you all, thanks for staying with me
Light mumble chatter, but you guys put in the work, great job! Have a great weekend!
Disclaimer, opening announcements, first bell: GO
1st period: PE – Mosey to church lot for calisthenics
2nd period: Math (11s on the hill to the playhouse: Merkin @ top, Plankjack @ bottom)
3rd period: Science – gravity and space/time (pull-ups/hang)
4th period: Music (Sally squats *class favorite*)
5th period: Recess (circle up for “ring around the Mary”)
6th period: Lunge (Eat lunch and run around. Lunges: split into 1st and 2nd lunch. 1st lunge lunges ~ 2min while other half mosey around perimeter of bus lot, flapjack around 2min mark)
7th period: English (ABCs: Alternating shoulder taps from plank, Bicycle, Crunch, Dolly, Extra-slow Merkins)
8th period: Social Studies (WWII situps, air presses, Grandpa Jacks)
9th period: Art (plank chalk art)
Joe Davis run is March 9th and if you haven’t signed up yet, you suck. If you can’t go, donate and/or get the shirt.
I like a good 0530 beatdown as much as the next guy, but really love it when you’re having too much fun to mind the pain. So YHC did his best to come up with something fun that pushed us. I hope you had a good day at school. Be sure to leave your comments with Principal Sensei or his secretary, Miss Lois.
Apologies to the men who posted: I recorded names during COT, but didn’t push “Save” before I closed that app. I’ll add names in comments if I can’t get help before publishing.
11 Meatheads honored the memory of our fallen firefighters and got after it. This is how we did it:
SSH IC x 86
(you read that right)
20 reps each:
Flutter Press – 4 Count
4 rounds of above to = 80 reps each
6 reps of each in cadence to finish 86 reps of each
Farmer Carry 86 steps down. Now come back. If your bells don’t way the same, that’s life, train for it.
Partners: 86 Double Swings per team, switching off as needed
6 MOM: Freddie Mercury, LBC’s, Alternating Toe Touches, The Egg, The Protractor, Flutter Press, Heels to Heaven
The What and The Why of 86:
We lost 86 firefighters in 2018. This work-out is in memory of those who lost their lives serving their communities, protecting their fellow men, women, and children from fire, accident, and unforeseen medical emergencies. This work-out is in memory of those wives, husbands, children, and parents left behind. Let them not be forgotten. Thank a firefighter or first responder next time you see them.
The Pax got after it today and not much mumble chatter was heard. When YHC arrived at 5:20 there were a bunch of empty cars. 60% called for the Meat Runners to do some pre-running. This was a cardio-intensive WOD, so T-Claps to those who doubled down for a pre-run. I think the following get the nod, but if I missed someone my apologies. In fact, I may be giving someone extra credit. Oh, well… Fletch, Wild turkey, Chin Music, Header, Fireman Ed, Witch Doctor. Fletch was working with a heavy looking bell, not long after enjoying the sites of Moab, UT where he completed a high altitude ultra-marathon. Wild turkey was also alternating between 2 heavy bells. Fireman Ed seemed to be involved in the most commentary today, and was mistaken for Jimi Hendrix (but not Eddie Van Halen). Chin Music and Header seemed to be carrying on a long conversation all morning, as usual. Seems like Baracas and Fireman Ed got involved at a few points. Sounds like there are a few Clemson fans among us and they are happy these days. For a while, I was happy for them. No, really. I even texted one of my Clemson friend’s at midnight on 1/7/19 to congratulate him. I’ve accepted it and felt truly happy that these fans get to enjoy a little bit of what Bama fans have been enjoying for around 10 years now. However, I think I’m done now. It’s been about a month. I’m tired of seeing so much Orange. Flashbacks of Auburn fans. Ready for September and another season. However, I’ll officially congratulate Gummy here, since he is one of the few who still read these back blasts apparently. Where was I? Oh, yes. Homer, Witch Doctor, and Bundle dug in and kept putting in the work with each rep too. And Hoover took the lead on the partner double KB swings, knocking out 20 up front, setting the pace, and encouraging me to push a little harder. Thanks to all the pax for working so hard this morning.
The mary go round was an add-on. This WOD in the garage took a little longer and I figured we’d not quite finish the 86 double KB swings. As usual, the pax worked hard and fast. The crowd pleaser was The Egg. After consulting the Exicon, The Egg does not exist. Fireman Ed got some flack for it this morning. However, it was difficult for YHC to get 1 correct rep in. So, here’s a plug for F3 Gumby on Wednesdays. I know I need more broga work. However, the mary exercise that I found most difficult was BA’s Protracted Protractor. Took forever.
Thanks to the site Q’s for the opportunity to lead this am. It’s hard for many of us to step up and chose to lead. Let’s try to find some way to do a better job leading others, at home, at work, with family, friends, strangers. Find a way to thank someone for something and do something nice for someone else. It may just save someone’s life. Let’s take a moment to admit something to someone and apologize where needed. Let’s look at all the things we have to be grateful for. Let’s forget our selfish desires for a moment and try to really be third, putting God (or some power greater than us) first, our family and others 2nd, and ourselves 3rd.
Lastly, if you missed a few reps today like me, either from taking a breather and starting the next set a few seconds late or just not being able to keep perfect form past rep 18 out of 20, that’s ok. We kept ourselves from getting hurt. However, we owe ourselves and each other these reps. Join me this week and finish out the last few reps on your own one night or this weekend. You’ll be better for it.
PAX: Fletch, Homer, Wild Turkey, Fireman Ed, Baracus, Chin Music, Header, Witch Doctor, Bundle, Hoover, MAD (QIC).
Dry, May-like conditions made getting warm the inevitable result of exiting one’s car. Disclaimed then things started heating up already on the mosey over to the least natural strip of rectangle grass you can imagine (very Waverly). Circle demanded and received.
- 20 Side Straddle Hops (IC)
- 15 Mountain Climbers (IC
- 10 Low Slow Lunge (Civ Count)
- 9 Windmills
- 15 Slow Push-Ups (Civ Count)
off we jog to the parking deck
For those not doing it, tough; this was a purely #swole challenge completion oriented but ended up yielding some heavy breathing.
snag a partner
- 5 pull-ups (partner counts, encourages or assists)
- 10 hand-slap partner pushups
- 15 Superman’s together.
mosey out of the deck around to the sludge pond, pointing out the top of the hill, park benches, and bottom of the hill.
There’s this picturesque body of water-ish stuff southeast of the Viva, just outside of the Waverly complex. There’s a little 250 meter hill that hugs the semi-circular rim of the west side. Pretty sure the contents of the “lake” are spawning some Ninja Turtles right now.
- gather at the base of the hill.
- Run to the Top (1/2 mile pace, 1/4 mile pace, 200 meter pace)
- mosey to the benches
- first to arrive leads jump lunges until the 6 is in.
- strict plank after 6 arrives (1-min)
- 15 push-ups OYO
- mosey down to base of hill.
Thrice, despite some grumble-chatter.
Jog back to the rectangular dog-piss turf. Line up around the perimeter.
Due to the high-winds that are prevalent in the inner Waverly pass, YHC had to stand in the center this time and endure the dog piss grass. Quick 7 ish minutes of core and push-ups.
- 10 Push-Ups, OYO
- 20 Heels to Heaven IC
- 10 Push-Ups, OYO
- 20 Flutter IC
- 10 Push-Ups, OYO
- 20 Crunch, IC
- 10 Push-Ups, OYO
- 10 6-inch Plank Jack, IC
- 10 Push-Ups, OYO
- 15 Chippy Cross, IC
- 10 Push-Ups, OYO
Jog the wrong way. Nearly all PAX chiming in to point out the time. Clearly, they’ve never posted for an Argo Q; have we ever been late… no. Punctuality is all there is. It’s a piece of imperturbable binary in the natural order; you are either on-time, or late. There is no gray. #digression
- All you got back to launch. (Optional to yell, “Viva Chicken”)
Arrived at 6:14:45:001. For circles, counting, naming, and such. Transporter takes us out, and we done.
braved the cold… fought through the rain … enjoyed a mild 52 degree morning out at chiseled. Hence the title….Where My Pax At?? (I know the answer, Dromedary getting their WAMRAP on. As for the 5 of us…we were in for some good old fashioned station work.
Mosey over to the brick pile, grab a pair of bricks, 1 lap around mount chiseled and back to start. Circle up.
With bricks in hand:
After a quick mosey around the median, it was time for some station work. Since there was only 5 of us, we broke into two groups (of 2 and 3).
5 minutes at each station w/ 30 seconds to recover between each station….and go!
After the station work we still had a minute to kill, so a final mosey to the end of the lot and back brought us to time.
Lots of grunts and groans heard from the group today, so I’ll take that as a success. Everyone seemed to really be pushing hard. I appreciate Damascus using his last couple reps of tire flips to keep moving the tire closer to it’s home. For anyone keeping track – Shake and Bake did show up for his pre-run, but I don’t think anyone had the courage to join him (YHC included).
The warm weather and promises of show tunes from the previous day’s AO was enough to get 19 pax out to get stronger and gain some appreciation for the arts. Though YHC had mentioned “show tunes” he was going in a different direction and desired the screen over the stage for this workout (a little seed of truth there probably for YHC’s own personal life too). Not wanting to break a promise though, YHC desperately racked his brain to find a way to fit some Broadway into the mix. Luckily YHC spotted Flo Jo (semi-cotters) in the group, who was actually wearing a Hamilton t-shirt. How perfect is that?!? Problem solved. YHC spit some quick rhymes from Hamilton the Musical. Disclaimer given. Off we go to the movies…..not the stage…..
– Warm up lap around school (not sure about others, but Chariots of Fire was playing in YHC’S head – probably b/c I run so slow it looks like slo motion)
– COP IC x 21 (in honor of Meryl Streep who’s been nominated for the most Oscars of any actor. Note: in the “biz” everyone is just an “actor”)
Hand release merkin
Peter Parker (Marvel movie fans anyone?)
Parker Peter (DC movie fans anyone?)
– Mosey to church
– Catch Me If You Can (Frank Abagnale, Jr. wrote $2.5M in fraudulent checks before being caught. He has sense consulted with the FBI and other agencies on check, money and securities fraud. Great movie…decent Broadway show).
Partner 1: run with a lifting rock (that’s right) around church
Partner 2: called exercise; chase partner down; flapjack
Reps of 8 (in honor of the 8 films nominated for Oscars’ Best Picture 2019); 4 double merkin burpees (8 total for you John Nash’s out there #ABeautifulMind), 8 squats; 8 lunges
– Mosey to back parking lot
We now pay homage to one of the best “school” movies — Billy Madison and Chris Farley RIP (“That Veronica Vaughn is one piece of Ace”). In honor of Farley who played the bus driver and his 33 years on this planet:
Partner 1: plank
Partner 2: jump over partner’s legs x 16
Flapjack (partner 2 does 17 jumps to get to “33”)
Note: Our very own Bugeater had a beer with Farley in Hawaii. True story. Ask him about it sometime.
– Mosey to baseball fields (this is where the F3 Gods or Jesus Christ – however you lean spiritually – shined upon us). Somehow, someway, the field lights were on (YHC has some pull. not really. but claimed I did).
As pax arrive to field, murmurs of James Earl Jones and Kevin Costner start to trickle in. YHC asks pax “Is this heaven?” YHC answers his own question, “No, it’s Iowa.”
After many guesses as to the highest grossing baseball film of all time (not The Natural, Bull Durham or Major League…or Major League II…or Major League: Back to the Minors)…..YHC reveals the ladies take the prize here: A League of Their Own, released in 1992, grossed $107,533,928 (not adjusted for inflation).
Pax perform a modified Jack Webb 1:1 (merkin:air press) based on the position numbers on the diamond (props to HIPAA for using this months ago….YHC completely stole it). End in right field with 9 merkins and 9 air presses.
Partner up again:
Partner 1: Run to left field flag pole and back
Partner 2: 9 burpees
– Mosey to launch
We end with an ultimate ancient war movie: 300. YHC assures pax if they want to have abs like those actors then we need to do 300 ab exercises. Fun fact: only 298 Spartans died that day in the battle at Thermopylae. 298 would be a terrible movie name.
Civilian count to 50:
Plank for 50 seconds (5, 10 counts)
YHC forgets one exercise (Freddy Mercury) so we only do 250 abs…oh well. Sometimes you make a mistake on set and it ends up on the final cut.
*2.5 miles total (approx). Felt like 2.8.
Gummy began the mumble chatter the night before with a Les Miserables reference. YHC replied with a quote from The Breakfast Club (Puddin’ Pop and Jet Fuel….sorry I couldn’t bring more John Hughes today). On the warm up lap there were calls to watch out for “toys” lying in the road (not the children’s kind of toy….). I think it actually was just a piece of wood (pun intended). All pax avoided it and had a good laugh b/c we’re all really just adolescent-minded boys deep down (#Big #TomHanks). Whatever angel (#AngelsInTheOutfield) turned the field lights on — BLESS YOU. Great to see Flo Jo out and thanks for wearing a Broadway shirt. It was fashionable yet functional and Hamilton is a BadA** musical so no shade whatsoever (and b/c YHC digs a good musical anyway). One Eye is just a machine and was kind enough to draft me and not get ahead of the Q on the warmup lap, but it still must have been tough for him to dial it down a gear even after a run-in. Missed Leprechaun today (and people say he looks like Collin Ferrell – which would have played nicely with the movie theme). Floor Slapper was a great partner to YHC, he’s just a solid guy in general. Always a great group at Hydra. Great athletes, great friends, great men all around. And……that’s a wrap.
YHC is helping to plan a Men’s Retreat “Mission Uprising”. March 14-17 at YMCA Camp Harrison. If you like your F3 Band of Brothers, you will LOVE Mission Uprising. It’s life changing…catch me sometime and I’ll share a first hand account of how it can provide a space and platform to heal years of bondage and save marriages. Financial scholarships available. https://www.missionuprising.com/carolina-outpost/
Cheese Curd is looking for fellowship and someone(s) to suffer with him for the GORUCK Savage in CLT on May 18. Ask Curd for more details.
Sprockets is on Q for Rock Zero. He promises NO show tunes, but there will be daylight. So you’ve got that going for you, if you’re strong enough to post.
After getting a good gear workout at Chiseled yesterday led by Wedding Singer I decided we needed to run at the Ol’ 87/Floater. I also decided instead of playing frogger with the cars on Providence we would stay on our side and find some new ground. Props to the site Q’s at the filthy Floater for setting the standard on DCSS, we were adequately prepared with headlamps, vest, cell phones and CPR certifications. With a nice warm morning and many Lawsonites at home mashing the snooze button it was time to take a stroll…….
With the help of the Zin Man who by the way is a freaking Gazelle now, we found a nice road leading out of downtown Waxhaw that actually had a sidewalk. After a quick warm-up in the church parking lot where I was told to keep the Banjo racket down a few times it was time to illuminate the headlamps.
Come out of church parking lot and cross Waxhaw-Marvin Road to find sidewalk. One mile out to intersection of Helms and Waxhaw-Marvin Road and one mile back. Made a stop out at the Barn for Partner work:
-Partner Al Gore 50 Hand Slaps
-10 Hand slap Merkins
-3 burpee hand slaps at the top
Way back did some LBC’s at the Barn(nice smooth surface for Moneyball)
Stopped at the Picnic shelter for 50 dips and some planks
4 Corners-Hit each exercise on the way out and run back to the beginning every time for 10 Merkins.
-Four Corners: 15 Squats, 15 Speed Skater, 15 LBC’s 15 SSH
It was nice to get back out and Q at the site of my VQ, eventhough it is the old dirty Floater. Crazy how warm it was this morning but luckily no nasty white v-neck t-shirts were rung out afterwards. Everyone pushed hard and luckily we were spaced out far enough that complaining wasn’t to be heard. There will definitely be some sore hammys tomorrow so in the words of the Great Steve Smith “ice up”.
Father Daughter Dance-www.markthismoment.com March 1st
Reach out to a Pax that hasn’t been in awhile, check on them
It’s been so long since I’ve done a backblast I clearly have forgotten how to post one. Anyway, there were men at the workout. Strong men. Men that like to run and jump. It’s been over 24 hours since the workout, so my memory of exactly which men were at the workout has already begun to fade. I think there was a Fletch. A Smokey for sure. Smash was there. Stone Cold was there too. Puddin for sure. Uncle Leo, yep. And Snowflake. If I’ve missed anyone I’m sorry. As far as what we did. We worked out for 45 minutes. There was running involved, going to/from Davie Park, and while on the side road at the park. There were merkins… 100 I believe.. nothing too excessive. Dips and pull ups… 40ish and 20ish, respectively. And about 200 squats. Stone Cold won the biggest truck award. Fletch won best beard. Puddin had the best sweat. Uncle Leo with best bed head. Smash with loudest idling vehicle. Snowflake with best pre run. And Smokey with best KEnny Stabler lookalike.