8 Men showed up for an hour long run
Thang:
Run a simple 1.25 mile loop that had some good hills.
repeat
Moleskin:
I kept a nice 8:53 pace with Legal zoom for 6.61 miles. I also got a chance to talk with Legal zoom.
Transporter shows up late and still gets more miles than me!!!
Stump Hugger had to tap out early but thanks for letting us know you left.
Announcements:
Speed for Need: Dash for Down in Blakeney March 23rd
Thanks to Transporter for taking us out.
It was cold on the Peak today. We had a small crowd, so, let’s get after it.
THANG
Mosey to back bus lot and circle up.
Okay, let’s keep moving. Today’s main event, a couple of rounds of starfish.
Round 1, welcome to Merkinville. Do 15 reps of each:
Start in the middle, and before heading to any corner, hold plank for a 5 count. Every time you return to the middle, add 5 seconds. So, at the end, you’re looking at a 25-second hold. Which, after all the merkins, is trickier than it sounds.
Round 2, legs and such. Do 20 reps of each.
Start in the middle with 5 plank-jacks. Add 5 each time you return to the middle. Ending with 25 plank-jacks.
With the small crowd of vets and the chilly temps, we had an early COT and then took a sojourn to Brakeman’s for a coffeeteria.
ANNOUNCEMENTS
Joe Davis Run this Saturday.
SKINE, MOLE
We got off to a rocking start this morning, literally. In pre-launch conversation talking about AC/DC, Slim Fast busted out his guitar and launched right into the riff for “Thunderstruck.” I took the kick drum and the gregorian chant parts. AH-AH-AH-AHHH-AHHH-AHHH-AH-AH! THUN-DER!
We also discussed Slim doing the Angus Young duck walk during his performances. I would pay good money to see this happen.
Also, the temperatures, while chilly, didn’t bother us, as we took heat from the runnin’ Spartans as they did some work on the playground to break up the miles.
Our fearsome foursome was able to do the starfish together as a group, which made for some great mumblechatter. Topics covered:
Slim Fast also served as our starfish GPS, helping our foursome avoid the yippee dog that the nice man walks in the mornings through the bus lot.
The hand-on-ground merkinfest did make things a little chillier than I had hoped. Our hands all warmed up at the impromptu coffee break, so, all is good there.
As we thaw out, hopefully coming soon, we’re hoping to see more of our crew out on Thursday mornings. I mean, I know our beds are cozy, but, it’s fun to remember when we start complaining about it being too hot that we complained about it being too cold!
Cobains to Sparta for any confusion when it came to our typically combined COT. It was an audible to give us a strategic advantage, as we were coffee’d up before a good number of the rest of the world.
YHC promised a follow up to Zinfandel’s “Transient Anus” Jellyfish GroupMe post from Tuesday. That little science nugget confirmed exactly how the weinke would unfold at ol’ #87. Lots of quick movements in lots of different places…some more than others…some different than others. Here’s how it went:
DiCCS issued. Off we go on the opening mosey. Xerox happened to turn in right as we were taking off. YHC decided to change our launch direction and swung back to pick him up. No man left behind at ol’ #87…unless you’re later than he was today. Then, we’ll leave you for sure.
Thang:
Mosey past laundromat and across Providence to sidewalk. Mosey to bank parking lot.
15SSH / Calf stretches (I feel your pain, Dana) / 12? CC Merkins (counting snafu on YHC’s part / Let’s go
Back to sidewalk for long mosey to Food Lion parking lot. At each light pole, 5 jump squats until end of sidewalk. Pax stayed pretty close together. A 10 second plank waiting on six and we crossed the street together and headed on down to Food Lion lot.
I decided to borrow a treat from nantan Thin Mint- the old Burpee Snake. 1 burpee at first island, jog across, 2 at that island, jog back down to next (think zig zag pattern). Island hop up until 10 burpees.
At burpee station 1, we all smelled the delicious aroma wafting from the exhausts at Bojangles. Man, those biscuits smelled good, but no time for a delicious, unhealthy treat. We have 54 more burpees to complete. Not Rudy. Apparently all the jump squats and initial burpee was just the trigger he needed to go see what was on the menu at Bojangles. Rudy bolted across the lot. YHC watched a good bit of NFL combine coverage. Rudy was in the 4.5 – 4.6 range in that 40 yard dash. Banjo tried to shout out an order request, but was only able to get out “You brought your wallet!!!?” before Rudy was in the door.
Burpee 55 completed, Rudy emerged with a napkin in hand wiping mouth and smelling of fried chicken and bo-berry biscuits. As DW put it, “I bet he ordered a #2.”
Collect all pax and head back up the sidewalk. All crossed street together and knocked out a quick little ab burn. 20 LBC / 10 pistol each leg / 20 Hammers
Back up sidewalk, 5 more jump squats at each light until we reached the long road. I don’t know what that road is called but everybody that’s attended Floater knows what and where I’m talking about.
At each light on the right, 5 merkins. There was consensus among the group that the 5 merkins weren’t the problem, it was dropping down and getting back up again…particularly as we wound up hitting 15 or so light poles.
Over for a classic Floater combo exercise. At first tree, do 10 Derkins. Run over bridge and do 10 dips at other tree. Run lap around and down to Providence and back to original tree. Do this 4 times. Complete and jog back to start. Finished.
Moleskin:
I love Downtown Waxhaw as an AO. It is so diverse with so many different areas to explore. It’s #87 on paper, but #1 in your heart…and you know it, Zin. Today, I borrowed exercises from Thin Mint (Snake), Doc McStuffins (light pole jump squats), and floater OG Bottlecap (Derk and Dip laps). The 5 merkins per pole were my little idea to see how bad getting up and down for 15 sets would be over .5 mile straightaway. It was a nice test, but certainly a manageable ask. Only reason I tell you all that is to remind the pax that it is entirely acceptable to borrow/steal workout ideas to help build your weinke. If you hated it, it probably was a pretty good workout!
The Pax stayed close together today as a pack and today wasn’t necessarily an easy workout. It’s great to see the progress within the group and how fast some of you guys are now moving. Had we done that workout 6 months ago, we’d have lost half the crew. To each of you who are pushing yourselves to get better, keep it up. Your gains are showing…and they look good on you. Plus, we have banana hammock bathing suit season right around the corner. Now is the time for you to really pour it on and see how much you can transform your body.
Announcements:
Service opportunity through Waxhaw United Methodist Church. A few guys were able to serve last year. This year, the goal is for F3 to take an entire house. That’s just how WUC boys roll. Really excited to see what we’re able to accomplish as a band of brothers for such a worthy cause. See BC or Jingles for more details.
Thanks, Damascus, for taking us out.
The sudden cold weather (or perhaps a teething baby or too many “run ins” to AOs) kept some pax at bay for this beatdown featuring various tie-ins to the famed and late Chicago-based filmmaker. Truth be told, my last Q featured a slue of movie-themed connections, but mumble chatter from some pax (cough, Jet Fuel and Puddin Pop) about the lack of John Hughes forced my hand for today. Site Q Hops arrived technically early, but by the time he needed an assist to get the shovel flag planted we’re starting slightly after 5:30. Funny that Hops gives YHC a hard time about coming in hot….let he without sin, I guess…..disclaimer given and a baker’s dozen of pax headed into the The Great Outdoors (reference later) to get stronger.
The Thang:
Mosey to soccer field
– Windmills (YHC intended to go to 16, but unfortunately should have spent more time studying arithmetic and less time watching movies….so I stumbled into “11” w/ a ambiguous cadence change)
– IW x 16 (Back on track)
– Small Arm Circles/Large Arm Circles Rinse, Repeat and Reverse
Little did the group know the first John Hughes reference had already commenced (honoring 16 Candles #Long DukDong, YHC’s nickname in college…just kidding…)
– Jack Webb by factor of 4, “9 Times”. (Your son was absent ni-yeeen times #FerrisBueller) (never, I repeat NEVER start with this again). Shoulders now spent.
– Starfish: 8 squats in the middle; Mary – 8 IC on each corner: Flutter, Freddie, American Hammer, LBCs (8 for the number of Saturday’s Mr. Bender gets to spend in detention. “You’re mine, Bender. For two months, I got you.” #EatMyShorts #BarryManilow). YHC mistakenly has pax count in 4s instead of 3s (again should have watched less movies), but pax reconfigure into 4 groups instead of 3. Well done.
– Plank for 3, 10-counts
Mosey to Track/Stadium (where we meet up with Purple Haze who is absolutely cruising around the track. Looked like a sub 5:00 mile).
The Great Outdoors features the character “Roman”. Reaching a bit here….many Romans died in Herculaneum and Pompeii in 79 A.D. YHC creates what will hopefully be a Hawksnest staple known as “Mt. Vesuvius”. To bring it back to the movie, we’ll do 96 total exercises to honor the Ole 96er.
Partner Up
– Partner 1: 48 merkins
– Partner 2: run from track (50 yd line) up the left hill and back. Partner 1 crushed it doing all 48 merkins – YHC calls “Omaha”.
– Flap jack with partner and complete WWII sit ups til he returns. Partner 1 runs up right hill and back down. Rinse and Repeat. Needed some better planning, but “Mt. Vesuvius” is a nice variation to the same old combo of terrain at CLT Latin.
Mosey down the hill to Rock Pile (as we run the opposite direction of Haze, pax harken back to Planes, Trains, and Automobiles with “You’re going the wrong way!!!”. We’ve now fully entered into the John Hughes archival.)
– Partner 1 runs up hill to launch point and back.
– Partner 2 called exercise. 3 rounds: curls, presses, tricep extensions. Between our partners we take 12 trips (up and down is “2”). This of course pays homage to perhaps the greatest John Hughes film, Christmas Vacation. (“It’s a 12-month subscription to the Jelly of the Month Club. Clark, that’s the gift that keeps on giving the whole year long”).
Mosey across street
– Plank in parking lot for 13 “10-counts”
– Jail break All You Got back to launch. Sprockets is 1st, Leprechaun is 2nd, YHC is 3rd (a far cry from his usual role as “the 6”.), but I also started slightly closer to the finish line.
– Mary: protractor to close out.
COT
Moleskin
A solid performance by all. Big ups to Escargot for being YHC’s partner and for giving grace when YHC didn’t initially recognize him in his beanie. Looking forward to seeing if “Mt. Vesuvius” lives on in future Weinke’s. Thanks to Hannibal for the take out. Thanks to Hops for volun-telling me to Q. Always a pleasure. And also props to Hops for taking F3 so very seriously as a ministry to reach men and help them walk with God and with one another. We should all follow suit, because hope, love, and mercy are in great need….and so is getting men out of isolation and into a brotherhood.
Announcements: Joe Davis Run is THIS WEEKEND Mission Uprising men’s retreat is next weekend March 14-17 at YMCA Camp Harrison. It’s life changing. Financial Scholarships available.
26 strong warriors decided it was perfect weather today to compete against their brothers (and themselves) in the monthly AMRAP at the Marvin Ridge HS small track . Seeing the Pax and amount of 2.0s we had some work to do to keep up.
The THANG:
This was the second installment of the “new” AMRAP course, consisting of 7 stations and timed at 30 minutes. The stations looked like this:
Station 1 – Derkins x (20)
Station 2 – Donkey Kicks x (20)
Station 3 – Jump Squats x (20)
Station 4 – Tricep Extensions x (20) *Note…lifting rocks boulders were larger than normal today!
Station 5 – Bicep Curls x (20)
Station 6 – Overhead Press x (20)
Station 7 – +(1) Burpee per Lap Completed
The RESULTS
Everyone worked really hard today, which was evidenced by the fact that there was not much of a gap between us all. We all love to compete, and even when we want to sandbag it, something (our brothers) drives us to over-achieve.
Here are the results:
Delta – 5
Old McDonald – 5
Rubbermaid – 6
Lazy Boy – 5.4
Das Boot – 5.4
Kinish – 6.3
Rudy – 5
Fiji – 5.4
Krusty – 6.3
One Star – 6.3
Galolie – 5
Johnny Utah – 5.3
Grease Monkey – 5
Gator Cub – 5
UAV – 5
My Pleasure – 6
Garbage Plate – 6
Pocahontas – 6
Flipper – 6
Boitano – 5
Ice 9 – 7 – Winner Winner Chicken Dinner
Bratwurst – 5
Endo – 5
Centerfold – 6
Rockwell – 6
Dana – 5.4
Announcements:
Das Boot took us out today.
Chiseled was formed with the notion of creating a gear workout and a break from the typical boot camp style workouts we do at F3. Running is fairly limited, but that doesn’t mean that cardio is not a underlying theme. With that seven (7) studs – braved the cold, ignored the copy-cap AMRAP at the other school – and got to work.
Warm-up – Mosey to entrance and back to get the heart rate going a bit.
Gear was lined up and consisted of 30lb dumbell, 25lb, and 20lb Slam Ball – two of each – 1 45lb plate. Exercise would be a declining nunber of reps and an increasing number of Bobby Hurley’s in between. After each set move to the left and pick up a different weight. Odd Man out does Hair Burners for that set.
Curls, Goblet Squats
Complete the full set of Curls – hot lap/ then Goblet Squats – hot lap
Cardio session – 3 minute timer
Tricep work
Cardio Session – 3 minute timer
Chest work
Cardio session – 2 minute timer
COTS/Announcements –
Speed for Need – Season begis – see Rubbermaid for Down Syndrome Race
Joe Davis and Sweet Toothe coming up – Posse is the info source on these
Always a great honor to lead such a great group of men. Running a gear workout is a work in progress as you never know how many folks may show up and how to distribute the gear. We do have a good selection of gear at the site and our brothers have gear that you can borrow. Hats off to Fusebox for getting to site early, with some gear for me. After many failed attempts I did manage to break into Bottlecaps garage – lifted some plates- grabbed a beer and left.
Fusebox – Great site leader – checked in with me during the week, made sure I had a plan – offered up the gear and was there to help set up. Fuse also must have the “runners bug” as he was doing a pre-run!!!!!
Banjo – Solid performance out of this guy and former/current Crossfitter. He was pushing hard and leading on the cardio sessions – he really did blow out his WOD (workout of the day)
Chainsaw – Dude just impresses me everyday I see him out there. I didnt see him modify any portion of the workout – he’s like a Ford Diesel – takes a bit to warm up and then just chugs along. He’s not one for social media/Group me – but maybe we can all text his flip phone today with 343735 = Diesel
Xero – Kotters to Xerox who has been dealng with the passing of his mother-inlaw. He came back with purpose today and went to work – welcome back Xerox!!! Even with a bum shoulder, he was still getting it done aka Dancing Bear style.
Swimmers – He’s been a regular at Chiseled; my sense is he’s getting ready for the beach and honing his lifeguard body. He’s got the cardio chops – throwing some weights around now; we might have to rename him Hasselhoff.
Nails – adding to the B&C numbers on his second time out – welcome. The burn is always worse the day after the workout -not much slow down here Nails – he was getting after it. There’s promise here – which segment of the Briars will he fall into -speed skater, fartsacker, decathalete or gear beast? – I’m going with decathalete – attends multiple workouts a week- is well rounded and likes a variety of workouts. Welcome
Nine PAX braved the freezing temperatures to partake in Area 51’s original indoor stretch-fest.
So, YHC doesn’t know if you guys remember Tweetsie. He used to be a Site Q at Gumby and pretty regular amongst the PAX of Area 51. Then he went on an Australian walkabout during the month of February.
Now, he’s back stateside and apparently is “sick” because “see, it’s summer in Australia and winter here, and between the sudden weather change and spending a lot of time in an airplane to come home, sickness happens,” so, YHC had to take his Q this morning. A likely story.
Don’t worry — Tweetsie’s newfound home land was there in spirit. More on that later.
Disclaimer
YHC? Not a professional. YHC? Nursing a bum right leg. Do as I say, not as I do.
Devo
Tl;dr? Control your tongue. It’s a small, but potentially nasty thing we live with. James 3 spells it out for you.
Stretching stuff
Started off with corpse, then windshield wipers, then some strap/rope work. The idea is to get your leg(s) up to 90 degrees and use the strap/rope to hold there. Many of us were a few degrees short.
A really slow, loping Sun Salutation, holding the various stretch points. Then a couple OYO at regular pace.
Then a series of high lunges with a crescent addition. The idea is to sink your hips low and let that be catalyst for your leg stretches.
Then some tree.
Then some warrior interspersed with some leg stretches and ninja.
Then some pigeon.
Then a return to the strap/rope, seeing if we made any progress.
Then we were done.
Announcements
Joe Davis Run is this Saturday.
Skin
Well, when Tweetsie asked me to take his Q because, again, he’s “sick” and not “waiting on his dual citizenship papers to kick in so he can go back and eat himself into a Vegemite coma,” I was game, and, as usual, I spent about 98% of my energy thinking about the playlist and 2% thinking about the #weinke.
Now, Geraldo was the first to figure out what was going on. All songs are by people/bands from Australia. Now, with my incredible, brain-clogging catalogue of minutae, I had about 90 percent of the songs pegged. I actually didn’t realize Crowded House and Rick Springfield were from down under.
As Geraldo noted, Midnight Oil is probably the biggest “notably absent” on the list. Some songs were chosen to get more visceral reactions from the PAX, and the PAX did not disappoint. Most were wistful that they did not have 80s style leg warmers when “Physical” came on.
Tweetsie did tell me that Vegemite actually tastes awful. Did you know that you can order Vegemite off Amazon dot com? I might take a chance next time I’m trying to finish off a gift card.
Anyway, it’s always good to lead at Gumby. It’s the one workout where you feel better at the end. Thanks to Swiss Miss and Crocodile Tweetsie for the opportunity.
G’day.
The day started out with a little misery and mystery. Misery in the fact that our star Q Deadwood was down and out with the apparent flu. Mystery in that he did not announce who his substi-Q would be, leaving everyone wondering who was taking the reins to try to adequately replicate the beatdown expected to be delivered by Deadwood.
By now, the astute among you have likely determined that the mystery substi-Q was YHC. I am continuously honored to post with such great men who push each other and me each day. Despite the jabs and banter, know that I am in awe of this group. WUC is a special group of men and I’m proud to be part of it.
Enough of the sappy crap – here is how the morning progressed….
Disclaimer
Warmup
The Thang:
Mublechatter
Disclaimer given, a few snowflakes fell, warm-up commenced:
Partner up, catch me if you can to the lower entrance to the church building. Partner 1 – shrugs, partner 2 – 5 burpee chaser.
Facing away from the church, we set our bells just beyond the second grassy median then jogged back to the curb closest to the church.
Called exercise, backwards jog (generous term) up hill to street, 5 burpees, jog back down:
Catch me if you can back to launch (shrugs/5 burpees). Circle up for Mary. 10 count of called exercise around the horn. I think we did:
Great effort by all, despite the grumbling over the burpees and backwards trot up the hill. Thanks for not dissenting. Joe Davis Run for Recovery this weekend.
If you look at the Swift calendar for March, you will notice that Bratwurst has the Q for all 4 weeks. Swift has been hearing the feedback over the past year, and the first change we are going to make is giving a Q the opportunity to build an extended schedule. More to come on this, including a few posts on “how we make Swift work,” but the general idea is to give the Q time to connect workouts together.
Week 1 for March will be Time-based intervals.
Schedule:
SYITG,
Bratwurst