Make Fall Chilly Again
8 Pax posted for Centurion this morning. Many veterans, no FNGs. So an abbreviated disclaimer and off we went.
Circle the football field, to the old parking lot for COP.
SSH x 15, Low Slow Squat x 15, Mt Climber x 10 into Merkins x 10. All IC.
Complete loop around field, to the base of parking deck. Run up to middle stairwell on Level 2, down the stairs, back to base. 10 Burpees.
Run up to middle stairwell on level 3, down stairs to base. 10 One-Legged Burpees.
Run up to middle stairwell on Level 4, you’re getting the idea, down to base for 10 One-Legged Burpees.
Out of the hotbox to lot next to school building for Pusharama. Diamonds x 10 and Merkins x 10 IC.
Run down to rock pile across from deck, 25 LBCs IC. Grab a rock for 15 Curls, 15 Tricep, 15 Overhead. Put down rock for 25 LBCs IC. Rinse and Repeat all. Climb down the hill in the dark to far end of practice field, Partner Up.
Partner carry to opposite end of the field. Flapjack back to start. Lunge Walk to other end of field. Gate is locked, so mosey back around. Return to old parking lot. 25 LBCs IC.
Catch Me If You Can lap around football field, with 3 Merkins when caught. Mosey back to launch point for assorted Mary.
Moleskin
Numbers are down, but steady, at my old favorite Friday workout. Great group of regulars out today, and everyone pushed themselves. About a 30 year age range in the Pax, which is good. Be sure to EH friends and neighbors; ever man needs this, and the price is right –
Diesel Soft Launch
F3 Waxhaw officially has a new AO the launched today, 09/27/2019. That site was dubbed “Diesel” and whether the image your mind conjures is that of a freight train, a 6.6 liter turbo-diesel engine, or the actor Mark Sinclair, better known as Vin Diesel, (hey, you do you), the idea is the same:
Diesel = Strong
So if you’re just hearing about this AO for the first time, and we won’t blame you, we’re brand new, then here’s what you need to know:
- Gear – This is a gear workout. You don’t get swole without lifting something heavy a few times
- Low Impact – We’re here to give you a beatdown, but we’re gonna do it gently
- Proper Form – Exercises are focused on form, not number of reps. Bad form leads to injury
- 0.0 – No mileage
- Open to All – You’ve heard it before. It’s a core part of F3. But it’s doubly true at Diesel. Whether you’ve been out of the game for a while (Kotter), never been in the game (FNG), dealing with an injury, or just looking for something different than your standard boot camp, Diesel is for you
7 #HIM gathered this morning to welcome the newest AO in F3 Waxhaw. Music rocking (no 80s on 8 for Diesel) we got to work on various stations designed to pump you up. Stations included:
- Heavy Walk (50 lb farmer carry around the cones and back) served as our timer
- Mike Tysons
- Front Raises
- Bicep Curls
- Tricep extensions
- Lateral Raises
- Dry Docks
- Squat Thrusters
- Kettle Bell Swings
- Reverse Flys
- Ground Flys
The PAX made it through 3+ brutal rounds before finishing with a handful of LBCs, Flutters, Supermans, and Heels to Heavens
Moleskin:
Much appreciation to all who helped make Diesel happen. We’ve got some tweaks to make and ideas to implement, but overall today was a great start. Looking forward to the future and watching the PAX get Diesel!
For those of you still reading…there are door prizes (?) for all PAX who show to the official launch next Friday, 10/4/2019. Tell a friend and show to know!
New toy for A51 runners
E ala ‘oe!! e holo ana nā kānaka
3rd F: Besides all the cries out the great Sky Q from the workout being awful today, I want to give T-Claps to Jello for taking out both the Spartans and Peak51 guys this morning.
2nd F: Lots of opportunities coming up for you to be part of Speed For Need.
Please check the official Speed For Need website for race date details.
One locally sponsored by Area 51 and the South Charlotte FiA team on 10/12.
Let Them Soar 5k. https://letthemsoar5k.raceroster.com/
This is a family friendly run. October 3rd we have a gear workout at
Woody’s house to help load up his moving truck and send him off to TX. Good luck bud!
1st F: The Thang
Really nothing much to say for this morning except 7 pax plus and YHC drug tires around Matthews for roughly about 3 miles.
I saw this crazy idea online about how to simulate the middle of a long distance race feel when you have limited time or short distance.
- Ingredients:
- Take a small car tire
- Drill a hole in the tread wall
- 10 ft of braided rope: placing one end through the drill hole, loop it back and secure with a rope clamp so it cannot come back out.
- Other end of rope, make a loop for a belt to fit through.
Presto change-o.. You have magically converted a thrift store belt, section of rope, and a dead tire into the most painful run training device ever created.
I had not planned on stopping on the 1.5 mile run to the Matthews Sportsplex and back.
I mean, come on.. This is SPARTA!!
We have worked our way up to 5,6,7 miles at this AO now.. Only 1.5 miles should be nothing..
WRONG!!!! I watch every single Spartan have to stop and walk today at least once over a simple 3 miles.. I have never seen that happen. We had to incorporate in some exercises just to take a break from that dang tire that was tied to us.
We got back to the truck, tossed the tires in the back and finished with a ¾ mile cool down run around the library and back to the AO. (it felt like you were 100lbs lighter all the sudden)
Moleskin:
Seriously: All you non-runners like me out there. If you want a good way to change up your training plan, DM me on Twitter or Slack. I can give you one of these drags. It was an amazing running work out.
Welcome to site FNG Box Truck. I promise buddy.. Not all Sparta workouts are like today. Come on back next week for Madison’s Q if you want to clock a few more miles than today.
My buddy Arena kinda missed the point of the drag part in the name “tire drag”. I looped back for him and he was running with the tire above his head. 🙂 Hey.. whatever… Modify as needed right.
Solid-ish work by Madison as he is battling back a cold he has had for a week… except he found a creative way to roll his tire beside him as he ran. Really man?? Really? Its a D_R_A_G…
Christmas had the right idea until he was caught. Putting his tire on Funky Colds.
I finally found a way to slow down Funky Cold to a normal person’s pace.. Even still, he was trying to sprint … yes SPRINT with a tire tied to him… over a road hump to: “See if the tire would catch some air” WTH!!! Dude.. you are not human.
Warning to all members of Retread’s BRR team.. He said he now has a new training idea for next year. 😉
Full House??? Did i hear you pre-ran a running AO? What were you thinking brother??
All-in-all, i think the new Area 51 toys were a success. There was much complaining, sore muscle texts, a couple “glad I skipped that one” notes, and 8 pax got better today because of it.
v/r
Gypsy
GummiedSpackleGloss
If you were there, you know. Who’s in charge of this sh*tshow anyway for writing backblasts? Links never work.
On this date in history:
26 Sept, 1962 – U.S.A. “Beverly Hillbillies”September 26th, 1962 : TV comedy series “Beverly Hillbillies” about a hillbilly family transplanted to Beverly Hills, California after finding oil on their land premieres on CBS, it proved a big hit with TV watchers and became the top ranking network show on television for two seasons.
Also on this date in history, Olivia Newton-John was born. #Yahtzee
So there’s that.
Anywho, 18 showed for this week’s edition of Hydra and we lost the damn Whistleblower in the woods. Sorry Nancy.
YHC tried to give a disclaimer but got cut short by Gummy and Gloss. You are allowed to sue them if you got hurt today.
The Thing
We ran down to that hill we always do stuff on. You know the one. We did IW’s, merkins and MC’s.
Sevens on the hill – merkins and squats
EXTRA LONG mosey through the woods to OP for The Gopher.
Partner 1 runs around baseball field to jungle gym for 10 pull ups, 20 dips and 30 merkins
Partner 2 runs to football field for a hot lap
Meet back for 10 burpees combined and flap jack until time is called (3 full rounds)
We completed the Happy Ending on the small field for some stomache’ exercises and All You Are Willing To Gives x 4.
3.25 miles with lots of extra curricular sh*t for those that did them. You’re welcome.
Moleskine
It’s pretty clear the Democrats need to drop this whole impeachment deal and focus on Making Headlamps Great Again. You vets remember the days when you would wear one to every workout? They were needed today. Badly. The woods got a little treacherous. Eventually everybody made it safe but not after hearing what sounded like the squealing of a pig and then seeing Gloss and Motorboat exit the woods last. You’ll have to subscribe to their new podcast, The Fromunda Diaries, to hear what went down. It won’t be office friendly.
Lots of chatter today but not as much as yesterday at the OG Death Valley reunion. That would have been tough to match.
Gummy and Marge delighted in their discussion about Espana and the glorious rioja’s, sangria’s and bocadillos during the 7’s. I can relate due to my time spent abroad but decided not to join the conversation for as I wasn’t hearing anything about smoking hash, Ibiza and mopeds.
Semi Glossed up the porta in Gloss fashion and said afterwards that it was “phenomenal”. How can any experience in a construction porta be considered as such? DM Gloss for answers.
Queen, Sprockets wants to TP your house. He told me so on the jog down to warm up. If you need some retaliation tactics, let me know.
Look Runstopper, I get the whole climate thing. But praise the higher temps for just a little bit longer so none of us have to see you in your man skins. Aleluia
Let’s see here. Oh yeah, Gummy has officially been voted into the Trifusenik club. He’s currently 2nd string to Puddin but he’s made the team nonetheless. Er’body give him a pat on the back next time you see him. We are constantly keeping eye so who knows, maybe you are lucky enough to be chosen next?
I’m sure there was more chatter so chime away if you feel led. I’ve got to go to “work” now.
Announcements
Check the BB from Death Valley. – https://f3southcharlotte.com/2019/09/26/og-bootcamp-death-valley/
Streak is Alive!
The Thang
DICCS given, let’s mosey …
Warmed up with nice down Keith Jong hill stroll to the vet’s parking lot for some loosening up. IPC yesterday and my A** hurts, I needed the stretch more than the PAX. SSH, Mountain Climbers, Merkins … and were off!
Back up Keith Jong Hill, fun when you start, everyone is chatting it up, half way up and your like, dang … and then that last section really kicks up the incline and sucks every last ounce of air out of your body. Somehow that’s got to be tied to VO2max, or whatever that means. Regardless, its a gasser! I thought I’d circle back when I got close to the top and pick up the 6th, but all PAX pretty much right there, awesome work for 5:40 in the freaking morning:)
I knew we want to sit on our 6 after that so I figured some abs would be good. I made the mistake of mentioning this to DW who of course helped me make it into an ab “web”. Love that guy, always pushing … of course I’m in. Choosing to take the hard route is what these mornings should be all about, right? Why else get up? I believe we all want to get better and I believe it’s easier when we do it together and push one another. But it’s up to you to dig deep and find that desire within. The results you want do not come overnight, but push yourself everyday/consistently choosing the hard route and you will transform into the ultimate Iron Pax.
And good grief, talk about a test, I thought that “modified” triple nickel was a good challenge for all PAX. That hill was up hill both ways. 10 Bobby Hurleys on one end and 10 Mike Tyson’s on the other. I was trying to keep up with Kid Rock, geesh that dude is a freak. And I never could escape the shadows from Deadwood’s 10,000megawatt head lamp. I always feel like there is a huge truck right behind me.
Mosey to the school to find a wall for a couple sets of wall-sits, step-ups and dips. Lots of mumble chatter about PAX distance from parking lot, head back early … too early. Oh well, worked out fine, we got a jail break (or two?) and some last minute ab work and merkins and heels-to-heaven.
Moleskin
Thanks for all the PAX who contributed this morning and kept me straight on my cadence:) I heard we got in over 3 miles too!
And I know I won’t catch all the PAX that deserve credit for their extreme effort in the morning gloom, but while I was killing myself, I have a few flash back memories of guys who are clearly working to get better. I tip my hat to: Kid Rock, Deadwood, Easy Button, Posse, Damascus (FLYING!), Dasher (dude is always pushing himself), Carb Load, Deflated, Rudy and Doughboy. I know – I know … I missed some of you other guys that worked just as hard, sorry, probably couldn’t see for the sweat in my eyeballs:)
I also seen a lot of guys that were new to me, I really look forward to our next second F opportunity to get to know you better and see what you look like in the daylight:)
Thanks for taking us out Damascus, even if it was in the middle of the road … my bad:)
Announcements:
Speed for Need – Susan Komen – Heathers Hero’s, see Damascus for details
Kid Rock leading new Saturday morning AO coming in October, like Black Diamond (hard like IPC). Will be monthly event. Kid Rock said it would be difficult, WHAT THE HECK DOES THAT MEAN FOR THE REST OF US? I got a name for it … MISSION IMPOSSIBLE. More to come…
Oh yeah, BIG SATURDAY for those in IPC. Final week 4, GO GET IT!!!!
OG Bootcamp @ Death Valley
A cool bakers doezen made the right choice and posted at #F3DeathValley for some serious mumblechatter with some exercises here and there.
The Thang:
Take a lap around the parking lot waiting for Floor Slapper to come in hot circle up for COP. He did not show after all, so we got right down to it.
COP:
- SSH x 20 IC
- Imperial Walkers x 20 IC
- Merkins x 15 IC
- Squats x 20 IC
- Windmill x 20
Mosey down to the track and take a hot lap. Partner up, run in opposite directions meeting up for 10 hand slap merkins, repeato. Mary while the six comes in after each round.
We then moved over to the sideline. Partner 1 sprints across the the field and back while Partner 2 performs called exercise AMRAP, flap jack.
- Merkins
- LBCs
- CCDs
- Flutter Kicks
- Squats
We took another hot lap for good measure before leaving the bowl.
Rock Work
We moseyed up to the rock pile, staying with our partners, choosing a lifting rock, Partner 1 does called exercise while Partner 2 runs down to the bleachers and back, flapjack.
- Round 1: Curls
- Round 2: Overhead Presses
- Round 3: Tricep Extensions
- Round 4: Squats
We returned our rocks back to where we kind of found them, then grabbed some wall over by Semi Gloss’ palace for two rounds of air presses x 25.
A quick peek at the watch and we had some time for 1 AYG Done. No time for Mary.
Moleskin:
- It was great to see so many familiar Pax from the OG Death Valley days. Hats off to Bananas for corralling some Pax who haven’t posted at Death Valley in some time, including his brother-in-law Good Hands.
- YHC was looking forward to seeing some OG Death Valley Pax thanks to Banana’s Twitter marketing, I was toying with doing the Gopher, but that does leave much for much mumblechatter, and with this group, the 2nd F is the best part.
- Good times remembered by the Pax some of the stupid sh@t we used to do at Death Valley like partner wheel barrows up the stairs, running through the woods to cut through to Davie Park #dumb.
- YHC caught some slack for the windmills at COP, Bulldog thought it was an exercise for WWII, at which time Bananas said “Was that the war where we saved your a$$es?”
- Bananas started to run an extra lap before the sideline work but his partner Good Hands kept moving on regardless.
- Several times Spackler said “put a stamp on it I’m mailing it in” yet he was out front the whole workout.
- Good to see Runstopper, he wasn’t wearing tights but he offered an endorsement for the shorts was wearing, #TMI.
- Interesting that Good Hands and Bananas arrived separately even though they live a few doors down in Somerset.
- I felt bad for the lady running the track by herself having to deal with our shenanigans this morning.
- It was dark, but I’m pretty sure Puddin’ Pop was up to his flatulent ways.
- Smokey left it all out there on the AYG at the end.
- Hitchhiker kept pushing it, nice work and keep it up.
- Semi Gloss didn’t post because he ran less than 2 miles at Hawk’s Nest yesterday #lame.
- #Kotters to Good Hands, Bulldog, and Dora. Dora’s been working his way back from injury and is posting more regularly.
- Thanks to Smokey for takeout
- Thanks to Dollywood and Smokey for the opportunity to lead and please sound off with any mumblechatter.
Announcements:
- Chelms is pulling together a coat drive supporting the Westside Ministry. Coats will be collected at Area 51 and SOB AOs.
- Isabella Santos Saturday 9/28 register here
- Let Them Soar 5K 10/12 support Tackling Dummy’s charity the Exceptional Foundation, register here
Playing from the Rough
Bushwood opened up for Friends and Family Day this morning and the crowds turned up en masse to see what it’s all about. 20 men were not scared off by rumors of a doody in the pool. But the gloom is ever-present well past 6:15 AM these days and no one saw anything they shouldn’t have.
WARM-UP
After a mosey through the parking lot, YHC asked the PAX to share their feelings, to open up. Apparently, that is a good way to end mumblechatter.
- Angry Al Gore x 20 IC
- Sumo Hillbillies x 20 IC
- Carolina Dry Docks x 20 IC
- Alternating Shoulder Taps x 20 IC
- LBC x 20 IC
THE THANG
Partner up…
- Vacuum Cleaner across the parking lot
Then to the playground where one partner runs a lap on the small track while the other exercises, totaling…
- 100 Swerkins
- 100 hanging toe touches
- 100 dips
Out to the soccer field for more individual work
- Mahktar N’Diaye x 20 OYO
- Superman x 20 IC
Mosey back near the start, find the hill and Merkin Clock!
Finish up with some Mary
- Pistol crunch x 20 IC
- Freddy Mercury x 20 IC
- Monkey Humpers x 10 OYO
MOLESKINE
The rough was thick at Bushwood this morning and for those who didn’t refusenik, they came away with the grass clippings to prove it. But that’s okay, because real men find their balls when the rough is thickest. One Star found some on his chest today.
Throw in a few more odd exercises and a merkin clock and you have a classic Das Boot workout. YHC has wanted to utilize the swerkin for more than two years and it finally worked out today and it proved to be an unrelenting exercise — between that and the sumo hillbillies, the quads have been screaming with each stair today.
Several site FNGs at Bushwood today and the atmosphere was fantastic for an early round with the boys. And it ended with the official snack of the Bushwood Country Club pool — the Baby Ruth. If you didn’t get one, let YHC know and you’ll find one coming your way sometime soon.
Ab Work and Sex Robots
14 men braved the gloom this morning for a few laughs as we killed our abs and non-pushing muscles (aka backs and biceps). This was admittedly, not a typical Q for me as there were 0 burpees, 0 touching, and ended up being sub 2 miles. I hope it still translated into a hard workout, but that will be determined as everyone tries to get out of bed tomorrow morning.
The Warmup
- DiCCS completed (with some reminders from Dancing Bear)
- Quick lap around the parking lot using right turns – This threw the PAX for a loop right out of the gate, starting the mumblechatter around why people automatically turn left. The consensus seemed to be it’s Nascar’s fault…
- Circle up for:
- 20 SSH IC
- Downward Dog
- Calf Stretching
- Arm Circles (20 forward / 5 reverse)
The Thing
- Mosey to front of school for a little light pole suicides
- Up 1 – 10 LBCs
- Back to start – 10 Romanian Deadlifts (total)
- Up 2 – 10 LBCs
- Back to start – 10 Romanian Deadlifts (total)
- Up 3 – 10 LBCs
- Back to start – 10 Romanian Deadlifts (total)
- Plank for 6
- Mosey to bus parking lot
- Ab Web – 1 Big Boi Sit Up / 4 Heels to Heaven (up to 10/40)
- Mosey to playground & partner up w/ coupons
- P1 = Pullups (AMRAP)
- P2 = Run to lightpole / 10 rows w/ coupoun
- 4 total rounds
- Plank for 6
- Mosey to Coupons for more partner work
- P1 = Curls with coupon (AMRAP)
- P2 = Run to school and back
- 5 total rounds
- Plank for 6
- Quick 20 Supermans IC
- Mosey with coupons to front of school for some American Hammers (20 IC)
- Time!
Moleskin
- The Ab Web was a crowd favorite for sure. TONS of mublechatter and jokes here, including comments about sex robots, dropping logs, and 24 being a great year. The Web was tough enough, but trying to do it while laughing was a new twist. Thanks for keeping it light guys!
- This definitely was not my most difficult Q, but the goal was to do something different, with no pushing exercises as these muscles get worked in huge disproportion to our pulling muscles.
- Great job by everyone today. Everyone pushed hard and I hope got both a good sweat and a better laugh out of this morning.
Prayer Requests / Announcements:
- Catfish’s family friend who lost their 20 year old daughter to a tragic horse fall
- General prayer for those struggling with cancer, including my father-in-law who got the word that his pancreatic cancer has spread
- Susan G Komen Race for the Cure – October 5th (sign up under Heather’s Heroes (Ice 9 and Transport’s wives) or Speed for Need)
- Thanks Mad Dog for taking us out.
The weather is here, wish you were beautiful
The PAX (Ignition and Flash combined): Shake N Bake, Deadwood, Cobbler, Rudy, Trojan, Xerox(R), Ole MacDonald(R), Mad Dog, Posse, Legalized, Schneider, Carb Load, Sprinkles, Chain Saw, Big Ten, Banjo, One Star, Spike, Brutus, High Hat, Dancing Bear, Smithers, Jingles, Wedding Singer, Bottle Cap, Dasher, Hollywood, Legal Zoom, Foundation, Gerber, Deflated, Rockwell.
32 men posted between Ignition (5:15 am start) and Flash (5:30 am start) this morning. With temperatures in the low 60’s it was perfect weather for a workout to get the week kicked off. Disclaimer was given and we were off…
Here’s what went down:
WARM UP
- Mosey – lap around the parking lot
- Circle up
- SSH x 20
- Imperial Walker x 20
- Potato Picker x 10
- Plank Jack x 20
- Mountain Climber x 20
THE THANG
- Run down to the end of sidewalk. Stop at each light pole for 5 Merkins
- Partner up and get a lifting rock (1 rock per
group)
- Curls – Partner 1 Curl / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 150 combined
- Tricep Press – Partner 1 Tricep Press / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 150 combined
- Shoulder Press – Partner 1 Shoulder Press / Partner 2 run to the crosswalk – 3 Burpees then flap jack – 150 combined
- Mosey to the benches – Dips then run on sidewalk to the tables for Step Ups — 30 of each, then 20 of each, then 10 of each
- Mosey to the parking lot for suicides.
- At each line do 10 LBCs. Do 1 Burpee on the return
- Mosey back to COT
MOLESKIN
Thanks for the great push by everyone! I’m calling out Sprinkles… he needs to be promoted to Ignition! He has been crushing all the Flash Pax. Keep up the great work young man.
Posse made an awesome comment during announcements by stating “companionship we need as much of, probably even more so, than the workout. Truer words have never been spoken. Thank you for the opportunity to Q. It’s an honor each time I get to lead this group of great men.
ANNOUNCEMENTS
- Even if you are injured, make an effort to show up and MASH.
- New site getting ready to launch at 5 Stones campus. Site name will be Diesel. 0.0 distance. Soft launch this Friday – 5:30 am
- Isabella Santos 5k this Saturday. Speed for Need will be there.
- Looking for Q’s for Bushwood (Tuesday mornings).
Thank you Mad Dog for taking us out!