Four months ago I underwent rotator cuff surgery and was tasked with attending PT twice a week as well as self-administering PT twice a day to get myself back to bootcamp ready status! I am still in the midst of PT, but the discipline and consistency of exercise I learned from F3, and primarily the Fellowship I want to return to, have driven me to not miss a day of therapy. That said, it’s not easy being out of the gloom when that was such a high point of my pre-injury life!
So, why not rehab together? Starting on Monday, June 3, all IR pax join me at South Charlotte Middle (site of Base Camp) at 5:30 AM. We will fist bump a few friends before starting out to walk the streets of Raintree, etc. before coming back to SCMS for COT with the Base Camp pax. No injury is too big or too small (Equal Injury Opportunity Workout). We will enjoy the camaraderie that IS F3, but do it at our own walking pace. Coffeterias after are a strong possibility.
Slack messages and Tweets are coming leading up to June 3, but spread the word in the meantime!! Also, healthy pax who just need a break from being studs are welcome to join us!
More to come!
15 min wrapped up the week with a grand tour of Waverly, full of squat docks and other shenanigans
Mosey to top of main parking deck. COP:
Mosey to other side. Partner up. One partner down north stairwell, other down south stairwell. Meet in middle of lower floor for hand slap merkins. Return back to top for squat docks. Three rounds:
Mosey across shopping center, past Whole Foods, to north lot. Suicides, 4 stops, each parking line. Round two: suicides with 5 merkins at each line
Mosey around to east side through neighborhood, stopping for dips at wall along the way. Arrive at traffic circle. Plank position with hands on curb. Merkin walk, on count, around the circle.
Mosey down road to mid-point between two circles. Partner again. Partners run in opposite directions, around circle, return back, meetup for 10 handslap merkins. Repeat switching directions.
Mosey back toward start, stopping at wall for jump-ups, derkins, and donkey kicks. Return to start. COT
Announcements: F3 Dads starting in a couple weeks. Memorial day convergence planned. See Slack for details.
21 pax assembled to see what the substi-Q had in store. Kettlebells? Nope, not today. A deconstructed Murph? Good guess, but no. How about a little running? Haha…this is High Tide, right?
Disclaimer & assignment of vets to shepherd our two FNGs
Mosey out of the parking lot and head up Rea Rd toward 51, cross at the light, heckle Voodoo in the man-i-van headed to a 5k with his 2.1, and continue on to Brookdale senior center for SSH.
Continue down Rea toward Colony, with intermittent stops to corral the pax and get in some exercises (WW2 sit-ups, LBCs, HR merkins, etc).
Keep keeping on, exercising and mumblechattering along the way, all the way to the Ascent AO at Olde Providence Elementary. Note that there is no Ascent posting today, and head around back to the playground.
Head back to Calvary, again with intermittent stops to gather the pax and continue exercises, albeit with longer intervals and fewer stops than on the outbound trip. Arrive on campus right on time.
5.11 mile per YHC’s Garmin.
While running home from the workout, my mind was full of things to include in the backblast. As I write this 9 hours later, nothing comes to mind…
Many thanks to those helping us stay together. With 21 pax, the potential to spread out on the runs was pretty high. Sprockets and Flipper were consistently out front and faithful to circle back for the six. Hoover maintained a close watch of the six, while Nemo kept tabs on the #hatehates in attendance. T-claps, guys.
Nice work by all the pax, bearing with YHC’s ambitious plan for a little running today. With an AO required minimum of 3 miles, we may have PR’ed today with 5.11 (ranging from ~4.8-5.3 or so, depending on your circle backs or not). YHC had originally planned for a LSD today, before the call to Q, so once it was cleared up over whether today was to be “heavy” or “light”, a merger of the LSD and Q was hatched. Between YHC’s run in/out and other pax’s preruns, a lot of miles were covered today.
Welcome to FNGs Bedpan (Roman, a doctor) and Recess (Stephen, a 17 year old homeschooler who loves to “play outside”). As we like to say, keep coming out – it doesn’t get easier, but you’ll get stronger. Aye!
Thanks for the opportunity to lead today. Always an honor. Aye.
So I’ve Qed Commitment the last 3 out of 5 weekends. This AO is good but hands down my favorite site is ranked 87th of all AO’s. My goal for all these Q’s was to prepare us for the upcoming Murph challenge on the 27th. I am now broke from paying Rubbermaid to bump Q’s in order to get on the books as much as possible! Mad Dog sealed my fate today in COT as he assigned Q’s until the end of time in hopes he would never have to do another pull-up or Cpt. Therkin. Well played!!
Zinfandel had a great idea when he mentioned we should complete “Cindy” at Commitment this weekend. I already had pull-ups on the weinke and thought his idea was great..AUDIBLE!
Di Cell Cpr Safety
The Moleskine: #soapboxversion #sorrynotsorry
Welcome Vegas and Brutus to the group! Both did fantastic for their first post. Looks like Lawson may have to step up the recruiting game!!
The typical Moleskine consists of “everyone pushed hard” and all that fluff. I will say a lot of people worked hard..they did. But a few Pax (no names mentioned) would not shut up! Look, if you want to post and talk non-stop you can meet us at McDonald’s or Duncan Doughnuts around 7:30…otherwise stop all the mumble chatter and bust your ass. DO NOT try to carry on a conversation with me while I’m trying to take my body through a terrible workout and need all the mental focus I can muster up to make that happen. Don’t do it! You want to chat during a mosey I’m all for that…you just have to keep up.
I know people post for different reasons…I get that. If you can’t do the reps and have to modify no judgment here at all…DO YOU! But standing around trying to interact during an AO when others are literally killing themselves isn’t what you need to be doing…just sayin’. We have a place for that…see above.
Let me also add, I’m by far not the strongest or the fastest Pax…not even close but I give it my all! I know when its time to talk and a time to work. If you have a fellow Pax and you know he will stand around and talk with you during an AO I encourage you to find him and embrace…possibly join FIA…Don’t come to me…I will not embrace.
To all the Pax that didn’t stand around and chat…WELL DONE!! To all the Pax that attempted the pullups, the whole 20 mins and didn’t chat the entire time…WELL DONE!! A few of us almost got the full 20 rounds!! Damascus well done wearing the vest and getting 20 rounds…the real Murph should be a cake walk!!
I recorded the entire 20 mins mainly to see myself and how I did. Has zero to do with anyone else. If you would like to see how you did and not use the video as ammo to degrade anyone else I will send you the link. Let me know. As always, thanks for letting me lead all of you today! I love all you guys…some of you just need to zip it up a bit… 🙂
Chastain needs site Q’s at Outland – The AO is a good one and ranked higher than #87
The real Murph is one week from Monday – Bring your A game… @ 6:30 Nesbit Park…Coffeteria to follow.
I’ll see you all at Flash Monday… Im on Q…SHOCKER!!!
6 men showed at 5:10 for a pre-run around Stonecrest
As the PAX gathered (15 total for the main event) there was the usual friendly banter, the time was growing near so the disclaimer was given a little early as to not waste time – YHC mentioned we would be crossing Rea Rd and I realized I may have “angered” some… but off we went at 5:30 anyway.
Mosey over to parking lot in front of Harris Teeter for warmup – 15 SSHs, 15 IWs, 15 Mountain climbers, 10 arm circles/10 seal claps/10 overhead claps.
Mosey across Rea Rd to Brown Bag parking deck:
line up abreast one wall. PAX would bear crawl to opposite wall (width of deck) and do 10 hand release merkins; then lungewalk back and do 10 supermans (3 times)
line up abreast on the wall heading length of the deck. PAX would do 10 Carolina Dry Docks run up the far stairs and to the far wall of above deck for 10 donkey kicks then return to start (3 times)
line up abreast on 1st wall. PAX would crabwalk to opposite wall and do 10 LBCs; then broadjump back and do 10 merkins (3 times)
Mosey back across Red Rd to Stonecrest to the hill in front of Regal Cinema. Stopped for some called Mary along the way. Partner up – 1 partner run up the hill and back while the other does called exercise (hand release merkins/supermans/LBCs).
Given the PAX were crushing it and we had another 7 minutes to spare we tried to get in a long lap around Stonecrest stopping at each speedbump for 10 jump squats
Given the great temps and pleasant weather the PAX were none to pleased to be cooped up in a parking deck – I will take it under advisement for next time – ha, who I am kidding no I won’t. Another point of order was raised to YHC with the ambitious call of heading around Stonecrest for a long lap with only 7 minutes left. This proved to correct and I should have heeded the warning… oh well, we got 2 minutes of extra credit… you’re welcome.
All PAX put in great effort and pushed themselves this morning. Strange Brew has a very fast broadjump technique and YHC copied that one, thanks. Madame raised the question “are we supposed to be doing merkins or whatever those are?” It’s always nice to have your form checked so you can get in the proper work, thanks Madame.
Olaf on Q next week, please come on out for his 1st Q as the new Rebel Yell site Q
11 pax mustered in the mid-May gloom of Joust. Actually, it was 10 as Funky Cold didn’t show ’til later. Header, who apparently never does burpees and never has, and Chin Music did their customary pre-run. Header’s 2.1 is going for his driver’s license test today – Ductwork should have prayed for that. #cobains
Marge climbed out of his vehicle and told YHC this was his first Friday post in his 4’ish years of F3…welcome to Frisbee Free Friday. The AO was not completely unfamiliar to YHC though had not posted at Joust in 3-4 years. Great AO…won’t neglect it that long again.
Anyhoo, after a weak disclaimer, we mounted up for some jousting in the comfortable environs amid the forests of Sardis.
We ran to the track for a warm-up lap, then circled up at midfield for COP: IW’s, Slow Squats, Knee Up’s, Dancing Chilcutt’s
Line up on goal line and then run to 10, 20, 30, 40…. for H-R Merkins at each line for 100 yards (1, 2, 3, 4….). Repeato but with Jump Squats and then again with lunges. My memory of what we did is already fading, but I do remember Gummy asking if we were going to stay on the field the whole time. The Hop was starting to Drop.
The calculated, calm refusenik’ing of Header & Chin Music was impressive in many ways. No jump squats for Header as he claimed he wanted to do merkins to work on his pec’s. #chesticles
Mr. Brady was out front on the field a good bit, not sure if due to refuseniking, mediocre form/incomplete form, or sheer speed? He did not run in so had extra gas in the tank.
We then made our way to the stadium stairs and ran up and down all the rows a couple times with H-R merkins at top, Incline Merkins at bottom and more Jump Squats.
Marge said he would need help getting up from his desk later. #itsworking
We then moseyed over to the newest (I think) building on campus for some people’s chair with overhead press. We then remained in the chair while each of the pax did 5 burpees in front of the rest of us. The form was not as heinous as I anticipated. The newly unhibernated Slumdog showed some good form as he was first in line. Set the bar pretty high, but Header had no problem with the bar. He brazenly just did 10 average form merkins while the pax looked on. Picture someone in the high jump who runs up to the bar, stops, knocks the bar off with his hand and then just lays down on the Porta Pit.
Schmedium’s burpees are slower than YHC’s. Welcome to The Slow Motion Burpee Club my friend.
The pax then moseyed back to the launch lot and YHC retrieved a tractor tire from Ductwork’s truck.
In the adjacent parking lot, we paired up and each pair took turns flipping the tire about 50-60 yards while the rest of the pax did called exercises….well – Header, Schmedium and perhaps Funky Cold did their own called exercises…one of which included just sitting on their 6 and mumble chattering. At least Gummy admitted to our group, “This is not my best effort, Hops”. #HopDropAndRollOver
We finished with 10 6-count burpees IC…well, most of us did. You jokers where there, and know what you did or didn’t do.
The newly Respectful Smokey was getting after it as per the norm but seemed wistful and kept muttering something that sounded like, “Where are the damn frisbees?”
Funky Cold arrived 4 or 5 minutes late, and commented something about forgetting how far the run-in was from his home.
That’s it. Thanks to Ductwork for tapping me to Q and thanks also to him for taking us out with a strong prayer.
Gummy reminded everyone of the Beer Mile on June 7th…I think it’s the 7th. Ping him for more info on location, qualifications, entry fees, ABV specifications, etc.
17 at Kevlar for #FunFriday.
General tip for backblasts. If you are typing up multiple pages listing each and every side-straddle-monkey-humper and mileages to three decimal points, please stop.
Speaking of backblasts, it was publicly proclaimed by others that this backblast would outclass the workout. I think it was a little presumptuous, because it was before my strained cadence count to 10 merkins let the cat out of the bag, but you guys will have to be the judge here.
Sorry I did not meet the exact requirements sent to me by several others over text message last night for 4+ miles and no running whatsoever. Texting me photos of your injuries and other demands may help next time so I can better cater to each individual requirement. I did feel that one text inquiring about shoe selection was out of bounds. Are we comparing outfits now? I can’t believe you are wearing those heels with that top!
Remember “You Can’t Do That on Television” from the Nickelodeon glory days? The slime was the best part. It was not the best part of this morning, however, when I sat down in somebody’s giant snot hocker on the pavement. Like, gross . . .totally.
Cottontail drives a giant Cadillac with chrome rims. I notice these things.
Welcome FNG “Red Baron”. Lots of material here, with a hospital name pretty close to Rob Lowe, a construction background, Missouri heritage, and aviation hobbies. He hung in there pretty good, especially being one year away from double-respect.
Rosencrants and Guilderstern are dead, and so is this backblast.
Everyone’s least favorite Monday Summer workout, HorseyMcHorseArse, will be launching soon. We may move it out a week to accommodate some Memorial Day workouts (although what is more patriotic than pledging allegiance to a flag illuminated with Christmas lights). Stay tuned.
22 showed up on a crisp southern morning to finish off the week at the best campus in Union County. I’ve been out of the mix a bit with a lot of work travel so when this showed up on my calendar I cringed a bit – wondering if I could muster up enough to push the group. Knowing that Zin was coming of a 7 day European Beer Bender gave me some hope. I had a goal of not doing a lot of “running” given that Gerber and Wolverine have been increasing the mileage at the Floater on Thursdays.. again I said less running.
Grab a bench for the 5-10-15-20 (It’s my standard 1st exercise if you haven’t picked up on it yet). 3 Exercise pack of (dips,derkins and step ups) for 5-10-15-20 reps with a Bobby Hurley in between
Mosey to the High School Gym hill for 7’s. 1 Bobby Hurley at the bottom and 6 Mike Tyson’s at the top
Mosey to the cirlce between football and baseball section. Organize in groups of three. P1 stays at top/P2 heads to cirlce/P3 is the timer. Goal was to have the timer sprint between, while P1 does in/outs and P2 does squats and lunges. Each Pax to be timer/sprinter for 5 times. Some confusion not calling out names – SNB or the guy that pre-runs and leaves early.
Mosey to Rudy’s Refuge — quick 25 air presses and 25 donkey kicks
The old 15 is a horrible high school basketball drill used at the beginning of the season to weed out the weak or surface those that came in out of shape. Garbage cans usually positioned at each end of the court.
Everyone on sidelines for 1 minute sprints starting with 15 sideline touches. Teams of 3 for the penalty – individually take touches you didnt complete add up as a team and that’s the number of Hurleys
Mosey back to the Flag and do 1 minute of parking space merkins.
Done – COT-Announcements
We ended getting in 2.25 miles today- most of it “sprinting” not running…..I find that if you dont like to run distances – sprinting is the best way to build some endurance and expand the lungs. Well done everyone – not a lot of mumble chatter on the hardwood. I was teamed with GatorCub/Dana on the 15’s . Gator Cub was pulling me and Dana was pulling him and Damascus was pull all. That’s the beauty of our power in numbers and range in abilities; there are people that can push or pull you along. Next time you are out there try and team with someone that is a level or two above you>>>>but then return the privilege and pull someone a level below the next time. Let’s all move the needle together.
Announcements – Open Book on Sundays/Brooklyn Pizza Bible Study on Mondays.
2nd F – Kegger tonite at Old MacDonalds. Bring wooden chairs, old couches or any old furniture you can use to fuel the bonfire.
June 7th – Friday – Jammin by the Tracks downtown Waxhaw. MoneyBall send off!!!!!!!!!
10 PAX ignored the #Fartsack and the promise of Semi Gloss bobble heads and posted at #Peak51 for their #DRP.
We moseyed to the bus parking lot and took a lap.
Greenway Fountain Circuit
We moseyed down the greenway to Peak 51’s secret tranquility fountain. Choose your rock wisely and perform 3 rounds of the following, changing the merkin type each round.
We headed back towards the school for a little Dora 1-2-3. Staying on the greenway, Partner 1 performs called exercise while Partner 2 runs to the light pole by the baseball field backstop, flapjack.
22 men gathered in an elementary school parking lot this morning. Don’t tell Geraldo, but there were three female ruckers leaving the parking lot as I pulled in. Their blinky and headlight game was strong. Anyway, we had an FNG among us (Mimi – he was wearing an Indians hat, Drew Carey is from Cleveland, Mimi was a character on the Drew Carey show), so the disclaimer was airtight. Hops ditched his men’s group finally to post at Hydra and found a rowdy bunch.
We ran down to HT for a quick warmup – it was by far the loudest COP I’ve ever been a part of. Not the cadence counting, mind you, but the general conversations about who knows what. You better have your Q loins girded up when you tackle the Hydra. The boys are unrelenting. Anyway, AYG back to the school (aggressive). Then we went over to the church for some rocks and running sets. Then back to the concession area for some benches and running sets. I killed a few minutes with a wall sit/burpee combo, then we got over to the field for some Mary and running sets. There was A LOT of complaining about the wet grass. Bring a towel. You’ll be fine.
– Sprockets is fast. He got back to the school and through a lap on the mini track by the time we got there. Come to Fast Twitch!
– I think Floor Slapper got to the workout at 5:45, after we got back to the school.
– Hopper has clearance to do merkins again after a long recovery from shoulder surgery. He claims the doc told him never to do burpees again. Semi Gloss must go to the same doctor.
– Jet Fuel joined the pre-workout circle with his shirt untucked, jeopardizing his Dick’s Sporting Goods modeling contract.
– Beer Run this Saturday, starting at noon. Check out the Slack Channel.
– Beer Mile on 6/7 at 7:00 pm. Check out the Slack Channel.
– Paintball on 6/8 – see Pop Tart for details.