Monthly Archive May 2019

Both of them

I was asked the other day which hills we would tackle at the old 87, my response was not sure. I honestly had no idea what I was going to accomplish today until yesterday evening. After setting the Winke I hoped it was challenging to the Gazelles and Clydesdale alike. One thing for sure after the past few days there would be no Big Boys.

As the Pax began to arrive 2 FNG’s posted with Stub Hub, welcome Overdraft (R) and Short Sale (R). As 5:28 arrived Zinfandel came in hot, DICCS were given and we were off.

WARM UP

  • Long Mosey to Dreamchasers where Rudy joined us
  • 20 SSH
  • 20 Imperial Walkers
  • 20 Merkins
  • 20 LBC – got to work on thoes Dana abs

THE THANG

  1. Mosey to Cemetery hill completing 5 squats at each intersection
  2. Burpee ladder up and back starting with 1 Burpee ending with 5 (2 round trips)
  3. Mosey back to bridge with 5 squats at each intersection, because hey after the hills you need more leg work.
  4. Bear crawl across the bridge
  5. Mosey to the end of the road next to Dreamchasers alternating 5 Merkins and 5 Squats at each light.
  6. Start with 5 Bobby Hurleys (where is Recalculating) Mosey to BB&T complete 5 more.
  7. Mosey to the bottom of Kim Jong Hill, wait audible we have time lets try to get in 7’s starting with 1 in and out and 6 Merkins at the stop sign till time was called.

BACK TO COT

Well done Pax, everyone worked hard. This was my second Q at 87 and the possibilities are endless. We had a larger group so I took off a couple of things which I will save for next time.

BB is short and sweet as time is of the essence and Floater has requirements.

ANNOUNCEMENTS

  1. Remember to save the shampoos and soaps while traveling for Dancing Bear
  2. Remeber to pray for UNCC,
  3. Signup coming out for Dads camping at Thunderbird

Doughboy took us out.

New & Improved WAMRAP at Dromedary

***My apologies for the late posting on this, fellas. Was on the road all day + coaching last night but felt it was important to get this out after all the hard work by the 21 in attendance!

Dana and YHC decided last month it was time to change up the monthly Dromedary “WAMRAP” course to challenge the Pax. Same route and location (the MRHS Track near the Cafeteria), but some new exercises. A couple of observations…everyone worked extremely hard and some of the exercises took longer to complete than usual (i.e. Step-ups, H2H, Big Boy Sit-ups). Here is how the new course was laid out, and the results per Pax:

Station 1 – (20) Box Jumps/Step-ups (NEW)

Station 2 – (20) Merkins (NEW)

Station 3 – (20) Bicep Curls with Rocks

Station 4 – (20) Big Boy Sit-ups (NEW)

Station 5 – (20) Tricep Extensions with Rocks

Station 6 – (20) Heels to Heaven (NEW)

Station 7 – +1 Burpee/Lap completed

RESULTS:

Goodfella (6.1 Laps)

My Pleasure (5.4 Laps)

OneStar (5.3 Laps)

Ice9 (5.3 Laps)

Garbage Plate (5.2 Laps)

Fiji (5.1 Laps)

Dana (5.1 Laps)

Jingles (5.1 Laps)

Soft Pretzel (5.1 Laps)

Pocahontas (5.0 Laps)

Bounce House (5.0 Laps)

Foley (5.0 Laps)

Rubbermaid (4.6 Laps)

Illiterate (4.6 Laps)

Old McDonald (4.6 Laps)

Boitano (4.5 Laps)

Lazy Boy (4.5 Laps)

RunFlat (4.3 Laps)

The Grease Monkey (4.3 Laps)

Posse (4.3 Laps)

Help Desk (3.6 Laps)

MOLESKIN:

Once again, it was a pleasure to lead this great group of men on Wednesday. The weather was good but noticeably more humid (One Star called that out at the end!). The goal is to push ourselves and each other through a non-stop, 30-minute beating, and I think we accomplished our goal again today. There was really no time to rest, but I think we can all thank the Lord for the Curls and Tricep Extension stations where we could at least catch our breath.

A little self-introspection from YHC…I was feeling a little tired and weak when I showed up at 5am to set up the course with my new Lanterns (to light up the dark sections of the course), sidewalk chalk to write the stations, and signature Bluetooth speaker for some music at the benches. The prerun with Rubbermaid got me moving but I was planning on pushing for my first lap of the WAMRAP, then circling back to encourage the Pax and the Six. This is something I look forward to when I’m not Q’ing Dromedary, but on this day it was mostly to Sandbag since I wasn’t feeling like pushing myself to exhaustion.

That was the plan…until Ice9 showed up at about 5:27am out of the blue! This has happened a few times lately due to some of his travel and doctor appointment schedule. For those that aren’t aware, Ice9 EH’d me about 2.5 years ago at my son’s Birthday Party on a Sunday, while I was about 20 lbs heavier, and eating birthday cake (maybe I was on my 3rd piece???). I had seen Ice9 at school functions and noticed the F3 gear, but never engaged in the workout conversation (I just knew this guy was fit). When he told me to show up the next morning at Flash with him on Q, I knew I had no more excuses. I put the cake down, struggled through his Q (the infamous 100 SSH IC start), and the rest is history.

I say all this because there are certain people you respect and appreciate for different reasons, and as men we need to acknowledge this. Ice9 always competes, encourages, pushes himself and others, and holds YHC to a higher standard. Other than the constant chatter and banter when I’m on Q and he is in the Pax (which all comes from a good place), I know I need to step up my game for the guy who EH’d me and subsequently changed my life in terms of my health, my strength, and my Leadership. Just wanted to point this out since my day of sandbagging would have been easier, but knowing Ice9 was there made me work harder. I’m just thankful I crushed him today as evidenced in the results up above!!! (I had to, brother!).

Keep pushing yourselves and your peers. Challenge guys to not sandbag as I intended to do, and know that this stuff makes us stronger and our personal relationships stronger. We all need men to hold us accountable when we fall/fail, but these are the same men that will need it from us when they go through their hard times. As DREDD said last Saturday during the Convergence at DaVinci…”F3 is not an organization with Leaders…it is an organization OF Leaders!”. GO LEAD!

Annoucements:

Crane Relay dates posted. Keep checking Social Media (Slack) for details.

F3 Dad’s Camp at Camp Thunderbird 8/16-8/18. Sign-ups coming very soon so jump on it quickly to secure the spots for you and your kids. It should be awesome!

YHC took us out in Prayer: TAP went out to those who lost their lives in the UNCC shooting this week, and the family members. We also need to keep the family of the perpetrator in our prayers, since they are going through a lot right now too (that’s hard to remember in times like this). Our younger F3 brother, My Pleasure, revealed that his older brother was on campus and close by at the time of the shootings. Though he is ok, we all know he and the other UNCC students and staff are all going through their own fears and post-traumatic stress right now.

Have a great day, fellas. Thanks again for showing up and pushing yourselves and each other. God Bless!

Sliders and Blazing Saddles

15 PAX gathered at Chiseled for a Q led by a Donkey. YHC wanted to make sure I delivered a challenging workout – keep the heart rate up, lift heavy stuff, make worth getting up early worth it. I felt my rep was on the line, the site was on the line, I wanted to prove a ‘gear’ workout can be just as challenging as running 3+ miles. Hopefully my weinke, which was drafted under the influence of an adult beverage did just that.

The Warm Up: DiCCS given. Mosey to entrance of 5 stones, turn around and circle up at Mt. Chiseled. If in the front, mosey around Chiseled until 6 is in. SSH x 15, leg stetch l,r,middle. Merkins x 15, calf stretch, plank jacks x 15.

The Thang:

1.) Partner up. P1 does (attemps) sliders (plank position, like a bearcrawl, but with your feet on a weighted plate (some had a plate for each foot (smaller weights), others choose to use just one mighty 35 lb plate. Move forward in bear crawl type motion but with feet on the weighted plate. Timer is the time it takes to get from one cone to another (90 feet?). P2 does curls. 2 sets each.

2.) Partner up. P1 gets a weight, climb over Mt. Chiseled to other side, mosey with weight around chiseled back to starting point. This is timer. P2 gets grabs a ball and gets on 6, holds ball with 2 hands, over head. Simultaneously lift legs to 90 degrees and bring hands forward with ball to meet legs, place ball between legs, bring both legs and hands down to ground. Bring legs and hands back up, grab ball and lower arms overhead with ball to the ground while at the same time lowering legs back onto ground. 2 sets each.

3.) Grab a weight. OYO, squat, on the way up curl weight, then press over head. 20 reps.

4.) Same weight, lunge walk to end of lot.

5.) w/ weight, lunge walk back.

6.) OYO w/ weight, do the squat and curl/press thing, 20 reps.

7) Partner up. Line up side to side. First pair spring length of Mt. Chiseled. All others Hold Plank. Once first pair gets past finish line, next pair sprint. As you arrive across the finish line, hold plank until 6 is in. Did this 4X.

8.) Partner Up. P1 runs backwards around Mt. Chiseled. That’s timer. P2 does curls. 2 sets of each.

9.) Curl, then overhead press with weight, OYO, 25 reps.

10.) Hot lap around Mt. Chiseled.

11.) Curl/overhead press w/ weight, OYO 25 reps.

12.) Jailbreak back to COT

Ye Old Moleskin:

Sliders out of the gate seemed popular, not a lot of chatter. YHC had to modify, it was a terrible idea

The ab workout with the ball should now go by the name of Blazing Saddles. I heard an orchestra of flatulence coming from every rear. At one point I pretended to conduct the loud blasts in the hope of sequencing and timing the blasts to sound like a DeSouza march.

Hopefully I accomplished my goal, feedback seemed positive. I can’t walk right now. As always it is a privilege to lead this fine group of men.

COT: Damascus took us out. Prayers for the families of Blue Screen and Trojan as they deal with the loss of loved ones. Prayers for Damascus, Nails and Knish starting new jobs.

Merkins, Miles, and Mumblechatter

Perfect weather for a little South Charlotte workout this morning at the original South Charlotte Wednesday F3 boot camp… the same AO that YHC got his VQ back in early 2013. Tried to find the backblast from that one, but just not tech-savvy enough to navigate this ever changing website…so I brought a new plan for today. Once Puddin’ Pop strolled from his car to where the other 9 pax stood and waited to get rolling, YHC gave a brief, if not repetitive disclaimer and we were on our way…

Mosey to parking lot in front of Daycare Center for warm-up:

COP: SSHx25 / IWx20 / Squatsx20 / Merkinsx10 / MCsx10 / Peter Parkerx10 / Parker Peterx10

Run to Davie Park

Playground – Partner up.

Partner 1 does called exercise while partner 2 runs loop until exercise reps are complete: Pull-ups x 50 / Step-ups x100 / Derkins x150 / Dips x200

Grab Smokey’s hat and mosey up to soccer field for suicides: 10 merkin chaser each time we returned to the end line.

Mosey back to SCMS – stop for some Mary exercises along the way (Heels to Heaven, Freddie Mercury) – and finish with a sprint to the launch point.

Moleskinny:

Nice to return to this classic AO with a great group of guys this morning. Even though I got my VQ at this site, it hasn’t been on my regular rotation as of late and I realize how much I miss it. We reminisced about the early days when we rolled around in the dirt on the baseball field after a good rain or an adventurous hike through the dark woods to get to Davie Park instead of taking the roads. Almost every workout required a headlamp – and I can remember in my first Q doing COP on the football field with about 30 headlamps shining on me. We were young and dumb back then… ah, memories.

Lots of mumble chatter from the PAX as we got started with COP. One other person helped me with the count and Header pointed out that nobody was listening to me… things quieted down a bit once we got past Gummy least (SSH) and most (IW) favorite exercises and got on the ground for some merkins, mountain climbers and more. Then we took off down Hwy 51 toward Davie Park. The Q-drenaline got me going this morning…Stone Cold had to reel me in a bit on the way to the park. We all made it to the destination of the Davie Park playground as a group.

One of my first observations as we got started…these are not the same swingsets that were here 5-6 years ago. Maybe Jet Fuel, Geraldo, and Dolly could reach them, but they were not built for vertically challenged guys like me to do pull-ups on. A few of us wasted time looking for an reachable pull-up bar as our partners ran, and I had just enough time to get in a single pull-up to get Tulip and I started on our first set. Sorry Tulip… great job getting us back in the game!

Geraldo had an identity crisis this morning… not his identity, but for his partner. Initially he thought YHC was his partner instead of Header, then he called me Header, before finally getting clear who Header was and that he was his partner. Don’t worry Geraldo…we’re all getting older with you.

There was some interesting talk about Schmedium’s umbilical cord, a hernia operation, and an affinity for breast feeding. Just going to leave that right there.

Dollywood had to make an early exit. That guy is sneaky… one minute he’s there and the next minute…poof!

Pax should take note that I do know some Futbol terminology… correctly calling out the parts of the soccer pitch when describing which lines we will be sprinting to during the suicides.

Puddin’ left something unspeakable on the soccer field…which segued into Geraldo’s announcement during COT of the new F3 Beer – Puddin’s brown ale.

Great work by all out there this morning! Thanks Dollywood for the opportunity to come back and lead this group of fine men this morning. Thanks Puddin’ for taking us out in prayer.

Announcements:

F3 Beer Release at Stumptown Park

Prayers for UNCC students, faculty, and family following yesterdays shooting.