Monthly Archive August 2019

Runhopper on Q!

***Don’t mistake the title above. I am not suggesting I am a runner, but rather it is an extremely cute play on words of combining mine and Runstopper’s name…..I now feel kind of lame having felt the need to explain it*****

Runstopper was scheduled to Q this morning, but he was laid up in bed with some sort of kryptonite poisoning. Hence, I took the reigns. I get a little confused at the COT of Hawks Nest/Fast Twitch because I can’t remember who was at which workout. I think we had 16. I am certain I led more pax than Gummy did at FT, which should come as no surprise. If I didn’t name you above or included you at HN when you were actually at FT, please forgive. I am old and at some point, you will be, too!

Sardine asked me before we got started if this workout would be like M*A*S*H and we would be walking only at a brisk pace and have fanny packs around our mid-section. We mock what we don’t understand, Sardine!

I disclaimed all present and off we went to the mid-level parking lot.

Warm-up:

  • IW
  • LSS
  • Plank Jacks
  • MCs

The Stuff:

Mosey to the paved hill that leads from the parking lots to the academic quad. Triple Nickel Time! Jump squats at the top, CDD’s at the bottom.

10 foot mosey to the upper lot. Pick a partner. Partner 1 runs that deceivingly long loop around the lot while Partner 2 does stated exercise, which included:

  • Flutter
  • Freddy Mercury (I called them Freddy Krugers, but whatevs)
  • Heels to Heaven

I considered a fourth round, but I threw our destiny into the hands of former ’80’s MTV VJ Puddin’ Pop. He answers correctly, we skip round 4. He answers incorrectly, we go to round 4. Question: Name the three children in the sitcom “Different Strokes”. He answered correctly! Don’t want to give it away, but the names rhyme with Farnold, Billis and Stimberly. Well played Pud!

Jog to the football field. Circle up for Deep Dish’s favorite exercise, the Merkin Circle. Circle up tight, shoulder to shoulder, then plank up. When I call 5 strides to the left, shuffle in plank position to the left, then conduct 5 merkins of stated variety, then shuffle back to the right 5 paces and so on. We did garden variety merkins, diamonds, and wide arm merkins. We did two rounds with LBC’s in between. We probably did about 40 merkins in total…..kind of a burner when you add the plank shuffle to it!

Mosey to the bridge downhill from the track. Wall work with arm raises (50) and arms stretched straight out. Working recovery of incline merkins in between wall sets.

Mosey to the lacrosse field. Estimates of how much it cost to build the turf field ranged from $50K to $1 million large. I will call the CFO of Latin to find out for sure, but that’s a nice damn field! Four corners twice over with exercises including jump squats, wide arm merkins, rosalita, LBCs, American Hammers and other stuff (frankly I started running out of exercises in my head so it’s foggy….again, I am old!). Then a little plank work before we left the million dollar field.

Mosey toward the starting parking lot, but before we journey up the hill, stop for 10 merkins. Stay in position and on my command, jump up and run AYG to the cars. Once there, Hammer led the boys in more Mary while I fetched my telephonic device.

Ended with some Dolly!

That’s a wrap!

Moleskin:

Pop Tart mentioned on several occasions that it didn’t seem like I knew what was next and I was making it up as I went along. Gotta get up PRETTY EARLY to fool that guy!! I’m sure it was obvious from time to time. Not as much mubble-chatter today as usual. Did I mention Spackler and Semi Gloss were not there today? The FT crowd kept running by as we exercised….it was kind of annoying, like they were spying on us. Gummy had them running some 1.5 mile half-pipe thing across campus. Looked hard. #IhaventpostedatFTinthreeyears.

Thanks boys for dealing with me this morning! The air felt awesome with a little Indian Fall (probably not the best term, but you get it). We covered just shy of 2.5 today and my shirt was as wet as Mr. Brady’s after 10 miles so I think we got after it. Hope Runstopper is feeling better!

Thanks for a great take-out prayer Snowflake!

Announcements:

Labor Day Convergence at Cubthertransvylvaniexpeallidocioussome High School in Waxhaw from 7:00-8:00. This is the launch of the Waxhaw Region so please attend. No A51 workouts that day.

This wasn’t announced, but Hops tweeted yesterday that his dog was neutered yesterday…….on National Dog Day!! That’s like telling your kid there is no Santa on December 25th. By the way, sorry if I just ruined the Santa thing for you Pop Tart!

Hopper, out!

Perks Of Being Site Q

23 Pax for Bagpipe and 25 for Swift. Swift had a preblast and were highly organized. And then there was Bagpipe and YHC. My clear communication skills and the ability to assume clearly got the best of YHC. Since our Q did not show up and it was my fault I decided to lead the Pax in an old school Bagpipe style workout.

Disclaimer given. Then mosey.

Warm up

20 SSH’s

15 Merkins in cadence

10 Mountain climbers.

20 Imperial Walkers

YHC then decided to mosey the long way around Lochness and then had the pax count off into 3 teams. Stations around lochness were Derkins then Stepups and Dips. Group one was the timer and pushed the the other groups around the clock. 2 Rounds.

Same teams broke into the two pull up stations to do pull-ups until the next team relieved them. The timer group did 20 Merkins and 20 Squats.

Mary was done and Wingman and Udder questioned YHCs ability to cadence count. When YHC responded Wingman delivered an ab crushing response with the Dying Cockroach. Well played sir. In the end we did 2 miles and burned off last nights ice cream.

As always I appreciate the Pax letting me lead them in the unannounced Q. Each and everyone gave their best this morning. It was great to see several new paxv that came out and pushed themselves today along with an FNG KELLY.

Church On The Street needs 3 spots filled this Sunday.

Sandbox needs more volunteers for the Prom in concord.

Camping F3 Dads see channel.

Schweaty Stairway to Heaven

Cars started to slowly trickle in and shadowy figures emerged from their air conditioned comfort. Second guessing their decisions to wake up, get dressed and blindly follow some fool’s idea of a good workout. Luck for me, I am that fool and I have that great idea, so I guess you could say I had the upper hand.

“And you’re gonna need it”

Quick DICCS/Disclaimer to appease the lawyers and we start.

Ickey felt our first movement was unnecessary and ill-conceived. I don’t disagree, but something told me to hold at the launch to preform 10 Burpees to start. Good thing I heard voices as LIFO extraordinaire, Scabby, jogged up to the circle just in time to move out.

Mosey out CCHS and down Little Ave, turn right on McMahan Dr, right on 51, right into CCHS and up the parking deck to the top. Circle up for a quick COP.

SSH, Windmill, IW, Mtn Climber and 1:30 plank

Mosey on down too far stairwell. Descend and get in the People’s Chair while YHC lays down the skinny on our Thang.

We start at the bottom, do 4 Merkins.
Ascend first flight, do 8 Merkins. Descend to bottom, do 4 Merkins.
Ascend first flight, do 8 Merkins. Ascend second flight, do 12 Merkins. Descend second flight, do 8 Merkins. Descend to bottom, do 4 Merkins.
Ascend first flight, do 8 Merkins. Ascend second flight, do 12 Merkins. Ascend third flight, do 16 Merkins. Descend third flight, do 12 Merkins. Descend second flight, do 8 Merkins. Descend to bottom, do 4 Merkins.

108 Merkins later and much heavy breathing we move over to the next stairwell. Repeato with LBC as exercise and reverso (top floor to bottom).
16,12,16 / 16,12,8,12,16 / 16,12,8,4,8,12,16 = 184 LBC

Move over to last stairwell and do Squat reverso again. (bottom to top)
4,8,4 / 4,8,12,8,4 / 4,8,12,16,12,8,4 – 108 Squats

Mary was called for as the six rolled in. All present and accounted for we took the long way around the stadium to Little Ave and back into the launch lot. Three-ish mins of mary and a final round of 10 burpees till time.

Chelms sandbagged till the Squat tower and Snuka worked hard to keep him honest. T-Claps to some very strong Respects. Mr McGoo is also in the 50+ club and was burning up some merkins.

Mumblechatter was loud and proud throughout the duration of said events. I expect nothing less. Strong words of encouragement from COT about 3rd F and finding your place in the community. Lots of opportunities to step up and take this thing to the next level.

T-claps to everyone that endured YHC’s 45 minutes of suck and I look forward to doing it again soon.

Udder out (five days later 😉

The Fijian Nightmare

This was posted by Onestar but written by Fiji as he’s awaiting his login from almighty Posse. Since I’m posting this I will write the forward. Fiji laid down a tropical beatdown compliments of a deadwood inspired jack webb ala crawl-docks with a nice dark rum (er run) around the fields with a finality at the wall for some additional shoulder crush. For the record he’s a better dentist than a writer…but I’ll let you be the judge.

Disclaimer!!!

I am not a professional, you cannot sue me, f3, or Marvin Elementary!

Fiji CPR certified and has a cell phone!

Let’s Mosey over to parking lot by playground!!

Warmup:

Ready position, in Cadence on my count!! Exercise!

            ⁃           10Imperial Walkers in Cadence

            ⁃           15 Low Slow Squats in Cadence

            ⁃           10 Mountain Climbers in Cadence

The Thang:

Mosey over the fence to B-ball Court

4 Corners

DockCrawls Ladder

1 Dry Dock, 4 Bear Crawls, 2 Dry Docks-8 Bear Crawls, repeat till 10 Dry Docks- 40 Bear Crawls:  Modify to Lunges if needed,

All PAX survived the geese pop all over the court and braved the Bear Crawls, a little something out of Deadwoods closet, well done gents!

20 side shuttle hops in Cadence!

Mosey and do a lap around while soccer fields and end up at playground . Partner Up

Partner 1 runs around track and does 5 Mike Tyson’s mid way while partner 2 starts the 1-2-3-4 exercises. Rotate upon finishing each lap!

100 Derkins as a team

100 Step Ups as a team on benches

100 Dips as a team

100 Heels to Heaven

Mosey around parking lot and down to Marvin Creek entrance and up path back to school!

Line up on wall and do air press countdown from 30 to 20 to 10 to 5 and switching to 1 merkin and 3 donkey kicks

Finish off with circling up and have each pax call out workout till end!

15 Pax today!

Fiji, OneStar, Lazyboy, Illiterate, Boitano, Soft Pretzel, Das Boot, Dana, Goodfella, Hawkeye, Centerfold, Old MacDonald, Johnny Utah, Delta, FNG Matthew (Beeper)!!

Well work today!!

Watchtower Original

Has anyone seen Turtle??? I has been a long time since Turtle and I started Watchtower. It was the forth workout added to the Waxhaw area, and received it’s name because Jimi Hendrix is the GOAT. It has been awesome to watch this area grow into it’s own region. We had 28 at Watchtower and another 10-17 post at Bushwood.

As promised the workout was filled with mild running and primarily focused on body strengthening. Remember Train to go into battle and not to run away from it. I appreciate Zinfandel showing up in his Yankee’s attire with World Series tickets in his back pocket from General Custer signed by the Great Bambino.

  • Warm up trot around the lot.
  • Circle up for SSH, Merkin Ladders, and IW (20,10,20)
  • Bear Crawl and Sprint alternating pole lights with 10 Merkins.
  • Sprint around the parking lot and partner up.
  • One partner was always running while the other was performing an exercise. The exercises were as follows:
    • Merkin x 300
    • Squat x 300
    • LBC x 300
    • Burpee x 100
    • Drydocks to complete.

I appreciate ya’ll letting me lead you this morning. We only covered about 1.8 miles running but we still put in work.

Announcements : Convergence this Monday 9/2/19; Please arrive early to assist in setting up and if you have not signed up for a duty check GroupMe for sign up genius.

First Day of SQhool


12 PAX joined today for a tour of the well decorated high school parking lot and some great weather.Yet poorly planned high amount of running (Sorry Guys)

DiCC’S given 

Hot Lap around middle school parking lot.

Warm up

25 SSH’s

15 Mtn. Climbers

15 Potato Pickers

Let’s mosey.

At path Suicides all the way down with 10 Speed Skaters at each light 

6 Pax grab a rock from rock pile to bring to stations ( Yes I know there was a rock pile now t to the parking lot but figured were here to exercise might as well exercise)

Mosey to HS parking lot for Clock workout. Each Pax goes to one station and brings that work out while the PAX on the 12 o’clock spot runs a lap around the clock then rotate when they return.

The stations were…

1: Burpees

2: Heels to Heaven 

3:  Curls w/ rock

4: Mtn Climbers

5: Lunges w/ rock

6: Monkey  Humpers

7: Goblet Squats w/ rock

8: American Hammers

9: Merkins

10: Bobby Hurleys

11: LBC’s

12 Lap around the Clock

Regroup return Rocks then Indian run back to COT with a jail break at the end.

Great push every body 

And now we run…

Welcome to North Carolina, before you enter please note between June 1 and August 31st it’s oppressively hot . Like 5:15 in the morning in the 70’s with thick humid air hot. Picture taking a hot steamy shower and putting your clothes on without drying off hot. Not today though, today we reaped the benefits of some weather that came through this weekend and were able to workout in some cool dry air. So what should we do? We should run…..

And run we did:

The Thang

Mosey on over to the front of the high school and do some stretches, SSH’s, and merkins for good measure. For those keeping score (15 SSH, 10 Merkins, Jimmy Dugan and calf stretches)

Fastest way out of the complex requires a wet grass hill much to the dismay of today’s special guest. Cross the road over to Champions Forest.

Alternating at each light do 10 merkins, 10 dry docks, then 10 Mike Tysons.

We then cut over to the best of Waxhaw’s subdivisions. Good news B&C’s, you’re still #1 in Mineral Springs. Lawson. Headlamps on, it’s time to go. We did stuff and ran. There were 14 stops for those keeping score, stop keeping score we only stopped so the 6 could catch up. I had some exercises that we would do but they were only to kill time, most were uphill out of the trails. There were merkins, BB situps, dry docks, speed skaters, and squats interchanged.

Moleskin

It’s always good to work towards a plan and have a plan ahead of time. This can cost you at times, we barely made it back in the allotted time but we made it none the less. Unfortunately this came with some consequences so special thanks to Bottle Cap for hanging with the six through out Champions, no Lou still no “s” as we pressed on for the last mile or so to make it back in time.

Welcome back Pyrex Money Ball, looking like a pile of dog poo as he comes in coughing and hugging on healthy people fresh and WITHOUT so much as socks that are covering his calves. There must be some magic juju in that Tennessee water we know it’s not thanks to the Coke products

Also, we tried to keep it quiet for the most part as we were running by people’s houses until Dasher started going door to door like Smokie in Friday trying to drop heat. All the PAX did great and we got around 5.5 miles in.

Announcements

Next Monday is the official launch of F3 Waxhaw with a huge area convergence. The convergence launches from the football stadium parking lot. Help will be needed as we expect Posse to single handedly HC everyone from South New Jersey down to Boca Raton, FL a huge turnout. Here’s the link to sign up https://m.signupgenius.com/#!/showSignUp/8050849afaa28a6fe3-f3waxhaw

There might of been more but I was focused on getting back home to finally get rid of my kids after a grueling summer of “I’m bored” help get the kids on the bus for the first day.

Are we only running??

I had to cancel Qing this site like 2 or 3 times. If I had called this one off Transporter was sure to write me off. Life happens! Thanks for being patient my friend. Let’s see what we did!

I arrived Viva Chicken about 15 mins early and checked google maps a couple of times, I wanted to be able to get back and not pull a Hooch! I knew that the pax that normally Q this site usually hit the deck but I wanted to stretch our legs a bit.

The Thang:

One mile mosey..7:10 pace. Even the 6’s held an 8 min pace just to keep up! It was good, well done!

Circle up!

10 SSH IC

10 merkins IC

10 IW IC

Leg stretch

Let’s Mosey!

Captain Therkin IC!!!

Yes we do abs, some, but not like this.

1 sit up/ 4 American hammers / 4 merkins after each set. 2/8/4, 3/12/4…all the way to 10/40/4

This was a smoker and always is. When I Q always plan to see a variation of this. The pax all forgot how to count. So I counted for them… Done!

Let’s mosey!

My plan was to mosey/run at least 1/2mile or more in between exercises. I wanted to hit at least 3 miles.

During this first mosey Alf asks, “Are we only going to be running?” With a little grin, I said nope..I have something coming up you’ll love.

We pulled into the HT parking lot and circled up.

Mike Tyson web. 1 MT / 4 squats, speed skaters or monkey humpers will work for the second set. They all suck! Done, Let’s mosey.

Donkey Kickoffs (shoot me now)

My typical routine consists of 10 DK with a 10 second wall hold and then a few squats or 1-2 merkins. I had a strong crowd today so I added 4 Merkins after each round. It smoked pretty much everyone. I checked my watch as we were on the 5th round and yelled recover, we still had to run back to COT. Let’s mosey!

Back to COT in time for a minute or two of Marry, although we were all good on abs.

Everyone killed it today. Alf, Transporter and Gerber has some strong paces on the moseys. Figi loves the Q and said he would be using some of the moves for his next Q. Thanks for letting me lead you guys, you’re a great group!

Announcements:

See the sand box on slack, Transporter or Soft Pretzel for detail on the upcoming prom.

Thanks Transporter for taking us out!

Gorillas in the Mist

15 pax arrived at Calvary Church this morning for my Q. When contemplating my weinke yesterday at work, I wasn’t sure which direction to take it. With Flipper’s manifesto no longer providing the minimal guidance of light days and heavy days, I had complete latitude. As they say, too many choices can be paralyzing. Might as well go with an old standby – gear.

After a brief disclaimer and a welcome to our FNG (Rupert S., accompanying Boerewors), we moseyed around the parking lot to make Gummy happy. After that, we circled up for a little COP:

  • SSH x 20 IC
  • Mountain climbers x 15 IC
  • Low, slow merkins x 10 IC
  • IW x 10 IC

The Thang:

Split the pax into groups of 2. Group 1 performs a called exercise while group 2 carries various implements (large kettlebells, sandbags (40-80 lbs.), a tree limb, a keg). Each group gets a turn on the bells and a turn on the carries.

  • Presses (1-handed or 2-handed)
  • Swings (1-handed or 2-handed)
  • Cleans
  • High pulls
  • Goblet squats
  • Deadlifts
  • Teabag squats
  • Merkins
  • Plank
  • Protractor

We broke it up a bit with 3 laps around the parking lot. Finally, we did two sprints, which were made more exciting by the slippery asphalt (I didn’t think it was possible to miss the cheese grater parking lots we usually find at our AOs). Gummy accurately called these out as time-killers.

Finally, we circled up for some Mary:

  • Heels to Heaven x 25 IC
  • Box-cutters x 15 IC
  • Plank for ~35 seconds

Time. Thanks to Gummy for the takeout in COT.

Announcements:

  • Labor Day convergence for the launch of F3 Waxhaw, our 3rd South Charlotte region. Details can be found on Twitter, Slack, and the web.

Skinny moley thing:

  • After a late night with the M, I woke to the tintinnabulation of my alarm at 6:30 this morning. Less than 6 hours of sleep, but I knew there was a nap in my near future. I got the gear in the car and headed out the door. The shovel flag was planted and the pax were ready to go.
  • It was good to get out to RockZero this morning and see some pax that I don’t see too often. Like most people, I tend to post at the same workouts every week, so it’s good to mix it up and signing up to Q is definitely a great encouragement. Thanks, Hoover and Geraldo!
  • I appreciate the pax’s willingness to do a gear workout. RockZero tends to be a boot camp, maybe with some rocks or something. All gear for 60 minutes is a little different, but the pax took to it with alacrity. Snatches were also on the menu, but I decided that snatching wet kettlebells was a recipe for disaster and we bagged that.
  • Thanks to High Tide, Geraldo, and Hoover for bringing out gear and to the pax for their help in setting up and cleaning up.
  • Boerewors brought out his brother or brother-in-law, Rupert, who’s visiting from the North Island of New Zealand for a few days. He kept pace with the regulars and appeared to have a good time. It’s a heck of a commute to Area 51 from New Zealand, but you’re welcome back anytime, Hobbit!
  • Cheese Curd did the double pre-run, but left before the workout as he nurses an abdominal strain and tries to keep it together through BRR. Horsehead also did a run-by on his way to 11 miles this morning. Great work by both of you!
  • Please feel free to sound off with any other recollections, suggestions, etc. below. Gummy, I’m looking at you!

A Lovely Day

6 PAX braved the mist because they wanted to get knocked down, get up again, and have a lovely day.

The Warmup

Started by the covering near the picnic tables left of the school entrance.

  1. Potato Pickers X 12
  2. Hurdler Stretch X 2
  3. Sidestraddle Hops X 48
  4. Merckens X 24

The Thang

  1. Run a lap up the hill and back to launch.
  2. At the picnic tables under the canopy:
    1. 24 derckens
    2. 24 dips
    3. 24 stepups (per leg, 48 total)
    4. run a lap
  3. 50 LBCs.
  4. At the railing, to the music of “Tubthumping” by Chumbawumba:
    1. pull up on “Up again” 
    2. negative release on “Knocked down”
    3. hanging plank in down position while waiting
  5. Run a lap up the hill and around or around the parking lot.
  6. By tables, partner work, groups of 3, alternating when partner finishes the lap:
    1. Wall sits
    2. Run a lap
    3. Dying cockroaches till your group’s total reaches 200.
  7. Run a lap up the hill and around or around the parking lot.
  8. Twerkins x 10.
  9. By tables, partner work, groups of 3, alternating when partner finishes the lap:
    1. Wall sits
    2. Run a lap
    3. Squats till your group’s total reaches 200.
  10. Run a lap up the hill and around or around the parking lot.
  11. At the railing, to the music of ” Lovely Day” by Bill Wathers:
    1. LBCs during verses
    2. pull up or do merckens on “Lovely day”
  12. Jack Webb …
    1. 1 set of lunges (1 per leg) + 4 air presses …
    2. up to 10 sets of lunges + 40 air presses …
    3. then 11 merckens + 44 air presses and 12 merckens and 48 air presses
  13. Mary
    1. Dollies
    2. Boxcutters
    3. American Hammers
    4. Heels to Heaven
    5. Hillbillies
  14. El fin.

Moleskine

“I’m Your Captain” so “Say what you need to say,” we had our umbrella-ella-ella-ella-ellas ready for the rain that didn’t come, so we ventured out and did some running too. While running, some commented on how they love the cool mist in the air and wanted to “Let It Be” on their facial skin.

During twerkins (No “Womanizer”s here … see the Exicon for description … think Downward dog, then crawl “Your Humps” under the fence, then back under the fence because you changed your mind), some gents insecure in their manhood and bodily freedom needed to make a pact to not look each other in the eyes.

“My name is” Bullwinkle complained about merckens so we did lunges instead so he’d “Get a Donk.”

Some “Surfin Birds” declared their were adding “Lovely Day” to their Spotify playlists to listen to on each “New Day Rising.”

If you’d like some more inspiration for workout songs or for eating, check out the “Halo” circled over this blog post >>> “These 15 Songs Have The Most Repetitive Lyrics Of All Time All Time All Time All Time” http://www.vh1.com/news/23764/the-15-most-repetitive-songs-of-all-time/

El fin.

Announcements:

  1. Convergence at Cuthbertson High School for Labor Day as F3 Waxhaw is born.
  2. No birthdays this week, so no “Birthday Cake.”
  3. Special thanks to all the F3 Gents who stepped into the gap with me and outfitted a foster dude with tools for a future auto mechanic career.#HandsAndFeet
  4. Lots of Speed for Need races coming up.