Weather is here, wish you were beautiful
I won’t lie. As I drove to the AO in the 38 degree temps and the rain was coming down, I was secretly hoping no one would show and I could go back to the fartsack. No such luck as Big 10 pulled into the parking lot right behind me. Time to man up and get Diesel!
The Thang:
DiCCS given. Everyone (ha! all 3 of us) grab a pair of dumbbells which will be your workout partner for the majority of the morning.
1 minute each:
- Lunges (with dumbbells)
- Mountain Climbers (with dumbbells)
- Speed Skaters (with dumbbells)
- Low Slow Squats (with dumbbells)
- Merkins (with dumbbells)
- Curls (with dumbbells)
- Tricep Extensions (with dumbbells)
- Lateral Raises (with dumbbells)
- Burpees (with a dumbbell raise instead of a jump)
- Carolina Dry Docks (with dumbbells)
Taking a wee break from the dumbbell action, one PAX grabs the concrete bucket and takes a lap around the island and back. Meanwhile the other PAX grab a slam ball and alternate arms lifting and slamming. Rotate PAX on buckets and slam balls. Repeato
Back to the dumbbells with the same set as above, only this time adding in a round of Man Makers. Crowd favorite right there…
One more round of buckets and balls and we’re done.
Moleskin:
The weather was pretty nasty this morning. I modified my workout a fair amount to keep us off the ground. Initially had a fair amount of ground work and that sounded miserable (beyond our normal stupidity) so we modified.
As both Big 10 and Draper will attest, Diesel is not a “no cardio” AO. It’s low impact (no jumping or slamming of the joints) and there’s no running, but we definitely elevated our heart rates this morning. Arms and shoulders will definitely feel it today and tomorrow.
Holiday party reminder – Tomorrow @ Lawson Clubhouse
Brutus on Q next week
YHC took us out
Smoked Shoulders served cold
It was too cold to take the Wienke out this morning, so I was running blind and planning as I go. Handed the DICCS out and off we went.
Mosey around the block to N. Main Street and cross the train tracks heading towards the skate park. Keep moseying to the basketball courts at south providence for warm up.
Warm up
20 x SSH
15 imperial walkers
15 x Plank jacks
Calf stretches
10 x six-inch plank jacks
The Thang
Head over to bad idea for a triple nickel triple. I am not going to make anyone run up and down that hill 5 time. 5 burpees at one side of the hill and 5 burpees at the other side of the hill. Rinse and repeat x 3.
Mosey over Waxhaw Elementary school in front of the school where there are 3 rows of parking. Perfect for bear crawls. Start at the far end of the parking lot on row 1 and bear crawl to the other end. Stop in the middle for 10 bobby Hurley’s. Lunge walk around the island to row 2 and bear brawl back to the other end of the parking lot stopping in the middle for 10 bobby hurleys. I was going to bear crawl one more time down row 3 but would have lost the group for sure. So, let’s mosey instead….
Mosey back to COT area and grab some wall for Mike Tyson’s and donkey kicks. 4 rounds with no break in between rounds.
Round 1: 20 MT’s and 20 DK’s
Round 2: 15 MT’s and 15 DK’s
Round 3: 10 MT’s and 10 DK’s
Round 4: 5 MT’s and 5 DK’s
Mosey to COT. 45 seconds left… abs to close it out.
The Moleskin
Thanks to the 12 other guys who joined me in 20-degree weather this morning. It was freezing but we stayed moving (for the most part…lots of guys laying around during the MT’s) to keep the blood flowing. It’s always a pleasure to get out and lead a great group of men no matter what the weather. It takes an extra level of dedication to get out in the winter time and post, but I always feel better on the days that I do. I was hoping to copy and paste announcements from pursuit, but they were too lazy to put them in the B.B.
Announcements:
- Christmas Party – This Saturday. $25/pp or $15/pp with gift. @ Lawson Clubhouse
- Gladiator work out – Saturday at 6:30am @ Cuthbertson
- Virtual Ruck – Saturday November 23rd 8:00am – see Dana for details
Thanks Chastain for taking us out
Nailed It.
14 PAX took on the sub-freezing weather at The Hydra commemorating Notre Dame’s 11 National Championships and Duke’s 5 National Championships.
The Thang:
Head down Rea to the back parking lot – you know the one, it was recently repaved with the proceeds from the last referendum for a quarter-cent sales tax increase that actually passed. (NOT A BIG DEAL, but I was at Selwyn Pub while Tariq Bokhari had his victory party last Tuesday, so I have inside info on where the tax money goes. #MakeSelwynGreatAgain) I practiced the workout to be sure it was both challenging and fit within the 45 minutes, and 60% of the time, it worked every time, so I was feeling pretty good.
COP:
- Sharon Towers x 11 IC (can’t explain why but this is easily my favorite exercise)
- Imperial Walkers x 12 IC
- Low Slow Squats x 13 IC (rotation techniques to sync with the other 13 PAX totally on point here)
- Mountain Climbers x 14 IC
- Flutter x 15 IC
Mosey to the area in between the 4 baseball fields and partner up.
Round 1: Partner 1 runs around one baseball field while Partner 2 alternates11 step ups and 11 dips. Partner 2 then runs around one baseball field and Partner 1 alternates 11 step ups and 11 dips. Repeat until each partner has run around all 4 fields (8 total laps).
Round 2: Continue with laps around the fields, but alternate 11 Carolina Dry Docks and 11 squats.
Head on over to the wall in the back
parking lot and find your partner. Partner 1 sprints makes his way across
the lot, 5 merkins, then heads back, while Partner 2 holds the Peoples’
Chair. Flapjack and repeat for 5 rounds.
Some much needed variation: Partner 1 then bear crawls across the lot, 5 merkins, then runs back while Partner 2 holds the Peoples’ Chair. Flapjack.
Finally, Partner 1 backward runs across the lot, 5 merkins, then runs back (forwards) while Partner 2 holds the Peoples’ Chair. Flapjack.
Mosey over to the track for 11 merkins and 11 squat jumps, and one all-you-care-to-give (AYG’s less successful little brother) lap around the track.
Finish with Mary 15 LBCs and 15 high flutters.
Moleskin:
- I tried to keep it quiet that it was my first Hydra Q but HIPAA blew my cover with Gummy and Sprockets. A text message from a (919) number then flashes “Call me”. No emojis. No gifs. Who communicates like this? ¯\_(ツ)_/¯ He then put the fear of God in me that I better practice “talking out loud” and “time management”. Like Duke down to Kentucky with 2.1 seconds on the clock – it was all under control.
- Puddin’s lunges blew away everyone’s bear crawls. Just FYI.
- Hydra’s motto, at least in the MCU, is “If a head is cut off, two more shall take its place”. Apparently, if one PAX holds in his gas, then two more PAX shall take his place and expel their own gas. There were some noxious emissions throughout the morning that wouldn’t pass an NC DOT test. My God, my God, why have you abandoned me. Good news: Christmas is right around the corner: https://www.flat-d.com/flatdpremium.html
- If people were complaining, they did so behind my back so I couldn’t hear, which is much appreciated.
- My first Hydra (Bugeater Q) started on the track with a lap, so the *only* certainty for today was ending on the track, so it’s come full circle.
- Kudos to those PAX for figuring out that the work around the baseball fields outlined a clover.
- The take-out was outstanding and delivered by YHC because, no, no, don’t anyone else worry, I wouldn’t want you to have to do any work.
- 2.8 miles give or take.
4 Brothers
On a cold morning 4 men showed up to run various distances.
We ran a 1.5 mile loop changing direction on pinebroock Ln
https://connect.garmin.com/modern/course/29048630
It always looks better on paper
It’s inevitable. You say to yourself, “Self, let’s make this easy on ourselves.” Then as you mull over “the plan” you add a little something here and there, then take away or theme it somehow. Two hours later you’ve crafted the “perfect” steaming pile of workout you can think of and avoided work successfully. Theme? Check. Cones? Check. Paper handouts? Check. Trivia? Check. Confusion and mutiny? Maybe. Let’s do this!
8 pax accepted the challenge of cold, wind and most certainly, pain. They came layered in spandex and sweats to battle the cold as best they could. Some had shorts. There were no t-shirts. I had the famous baklava. I looked silly, but remained toasty warm. #winning
Quick DCCS, partner up with similar speed and off we go, but not without 5 Burpees OYO. Stop quick as a possible LIFO drove in. Nope, just security. Well, we’re here already so let’s do some COP.
- SSH x15
- IW x15
- Merkin x10
- Mtn Climber x10.
All warmed up, we mosey out to the lot adjacent to HWY 51 where I introduced a rather aggressive Weinke. But first a message from Monday. It was Veteran’s Day, I missed it. Well a workout at least. But hey, we can celebrate veterans any day right? RIGHT! So we did. Introducing the Calvary Asphalt Post-Veteran’s Day Trivia Challenge. It’s simple. No really, it is. Pshhft. Whatever!
We started at the first parking lot row and answered a Military Trivia Question. The answer held our fate as number of reps in exercises.
Q. How many branches of the US military are there?*
Answered correctly by Lorax. We now do Merkins at each row end and beginning incrementing by 1 starting at 1. 🙂 11 stops = 66 Merkins, 6 rows = .5 miles.
Q. What was the Air Force formerly known as?*
Wrong! Thanks Snowflake, Space Force is incorrect. Time for Squats. The penalty for insubordination is multiply the reps by 2 at each stop starting at 1 and incrementing. He subsequently stated, “I guess it doesn’t pay to be sarcastic.” 132 squats and .5 more miles we arrived at our next question.
Q. What is the Smallest branch of military? (In the USA)*
Correct! Nice job Fallout. WWII sit-ups it is. 1 each stop with 1 increment. 66 WWII and .7 miles later lands us at question 4.
Q. What is the Navy Mascot?*
Wrong! Ok, I admit that was unfair, but really fun to hear some guesses. Penalty of 2x increment for SSH each stop. 132 SSH and another .7 miles got us to the start lot where we had to cut short our goal of running all the parking lot asphalt. But we still got time, one more question and exercise set. This ones for all the marbles!
Q. What was the Army in charge of exploring and mapping in America?*
Correct! Sweet 8lb baby boy, Snuka is an animal both physically and mentally. Burpees all around for the last 2 row runs. 15 Burpees later we arrived at the bottom of the launch lot where we laid down to die, but not before a called AYG to the cars. #waytoleaveitallouttheremen
As I said, this was an aggressive workout and my hope was to get all rows in which would get you 3 miles and up too 660 reps if you sucked terribly at trivia. Thank goodness we have brains to go with our brawn. I’m always amazed at the level of fitness in our Respect pax. I would put our guys vs your guys any day. #respect Next time we’ll get it all in. Here’s the link to strava route if you’re interested. https://www.strava.com/routes/22615308
*Chime into the comments to try your hand at answering the questions from the workout. Or just google the answers if you’re a no fun having cotton ninny muggins.
Announcements: Xmas party RSVP is over, but I’m sure if you ask pretty pretty please with sprinkles on top, MightyMite will let you come. So do it. It’s always a blast and who doesn’t want to see F3 Karaoke.
We Post No Matter What
12 PAX posted in sub freezing temperatures and were greeted at 5:30am with a chilling disclaimer and then we were off. Mosey to a location in the parking lot in front of Harris Teeter for:
COP:
SSH x 15, LSS x 15, Merkins x 15
THE THANG:
Mosey across Rea Rd to the grassy area near the new hotel and lube joint to the place where we don’t do anything (according to Frehley’s) and pick up a lifting rock.
Curls x 15, shoulder press x 15, tricep extensions x 15.
Put the rock down and do some mary.
Pick up the rock again for triple lindy x 15
Throw the rocks back in the pile and do some hand release merkins.
Mosey to the office building next to the car wash to the lit parking area underneath the building and partner up. Each partner runs out one side of the parking area, up the paved driveway and meet on the front side of the building for 10 hand slap merkins. Run back where you started for 10 more. Rinse and repeat 2 more times.
Mosey to the parking lot in front of the building for Little Beast. Pick three spots in the parking lot for 6 reps of the called exercise. (6-6-6). First round: squats, 2nd round diamond merkins, 3rd round burpees.
Mosey back to StoneCrest and gather by the big fountain. Find some wall for dips and LBCs. 15 dips, 15 LBCs in cadence, 2 rounds.
Mosey to the wall in front of Firebirds for 2 rounds of incline merkins.
Mosey to the parking lot in front of the movie theater for field of plank. Line up on a white parking line facing the launch site. Walk one or two lines and perform the called plank. Regular plank, elbow plank, 6-inches, left arm high, right arm high and then back to launch and we were done.
MOLESKIN:
It was about 26 degrees when we started out this morning. What we did was not as important as the decision we all made to post.
In my early days of F3, I wondered why we would post in the pouring rain, cold, snow, freezing temperatures, hot muggy mornings, or even at 5:15 am when a warmer more comfortable option at home was available.
I was about a month into my F3 experience and it began to pour rain when I left my house on my way to post. So I made a left turn and ended up at the Y to do an indoor conditioning class wearing my F3 shirt. A few days later I made the mistake of relaying that story to Hops. He let me have it. In that kind, loving F3 way. I never returned to the Y and I post no matter what.
Almost 5 years later I came to understand and appreciate why we post no matter what. We post on the miserable mornings because as men that is what God has called us to do in our lives, post no matter what.
We have to post for our families, post for our friends, post for our jobs, and post for our community. Although those areas of our lives may look different for each of us, we still have to post no matter what.
Sometimes we don’t have the luxury of living all under one roof with our family. Sometimes our employers are a heartless corporate entity and sometimes we are just too weary to invest into others around us. But we still post no matter what.
What I have found in my life, is that I will go thru times that are dark, cold, rainy, hot, and plain miserable where it is more comfortable just to check out. But if I can make the decision to post and move forward, in the end, it will be OK and somehow I am better for making the decision to post no matter what.
It happened again today.
Thank you Cul-De-Sac for the take out.
Thank you men of F3 for posting, no mater what.
Backwards running up stairs is a dumb idea.
A nice cold front makes for good WAMRAP weather. 7 men showed this morning to prove that out.
Disclaimer – oops. With the temps all PAX got out of their cars and we got right after it.
COP – None
Thang- Up stairs to level 4, 25 donkey kicks, Down Stairs, backwards run upstairs, run down ramp to level 3, 20 Drag Flags, down ramp to level 2, 15 full extension jump squats, down ramp to level 1, 10 single merkin burpees, hold elbow plank for 30 seconds.
Repeat. Each round add one more merkin to burpees – double, triple, quadruple and then the professional level quintuple merkin burpees.
Frostbitten skin – It was cold, a little bit of ice on the deck, and all men pushed hard. Busch brought Red Card who proceeded to dust him and the rest of us so no one for Busch to talk with. Job learned the hard way that those fingerless gloves don’t provide much warmth in the winter. No slackers today, everyone pushed it and got in 5.5 rounds and burning lungs in these cold temps.
Announcements – sign up (late) for the Christmas party on 11/22. Pay Mighty Might
Flu SubstiQ
Apparently a certain pax missed the post that Target will pay you (yes, PAY YOU) $5 to come get a flu shot. I received a text from Carb Load yesterday afternoon saying he had come down with Flu like symptoms and needed to bow out of today’s Q (Hope you feel better Carb). With Rudy recently Substi Q’ing for triple B (bad back banjo), and the likelyhood of Banjo getting out of bed in below freezing temps unlikely, I figured it was my time to step up and take the helm.
I arrive early having planned nothing. I sat in my car by myself in a daze contemplating if anyone will show….thinking of how depressing the COT pic would be with just one person in it…..then, all of a sudden a car. Wait, its just Rudy dropping off the site flag before he bolts to Dromedary. Maybe no one will show……Wait, another car. Dough boy to save the day! Oh no….I’ve sat in my warm car contemplating if anyone will show instead of planning the wienke….ok quick….what can I do….Another car, and another, and another. 5 brave souls in all showed in this 26 degree weather. I had to make it worth there time for fighting and winning against the fart sack monster (I heard today was an especially tough battle). I also wanted to keep us warm…so with that…disclaimer and we are off.
WARM UP
Hot lap around the parking lot stopping along the way for exercises that I knew would get the blood flowing. 15 Jump Squats. 20 Toe Taps. Keep running to the cinder block pile. Grab a block and hold it over your head while you lunge walk towards my car. Seemed closer when we were running there but when you are lunge walking, all of a sudden it seemed really far. Modify half way to cars with curls.
THE THANG
Press and hold 11’s. 10 presses and 1 hold. 9 and 2. Down to 1 press and 10 hold. This burnt the shoulders up quite well.
Cinderblocks on the curb for foot release squats. The 2 inches of curb along with the 6″ of cinderblock makes for just the right height for this. you legs go slightly below parallel so you get a good burn on the up.
It was at this time that I realized the sweat we built up was starting to ice over. Time to get moving. Hot lap around the parking lot.
Back to Cinderblocks for AMRAP. 10 Curls. 10 Presses. 10 Sumo Squats. 10 Bent Over Rows. Hot lap. As may as you could do in 10 minutes. Surprisingly (to me anyways) Doughboy led the pack with Ricky Bobby quickly on his heels. Draper still recovering from Plantar Faciatis cussed me silently from the rear having to run on the still tender foot. But little did he know, I can read minds so I heard everything (Do you kiss your mother with that mouth?).
Grabbed some weights out of the car for some circuits.
Circuit 1: Curls w 27lb bar. Cinderblock squat jump. Curls with 25 lb dumbbells. Cinderblock foot release squat. Hammer Curl with 30 lb dumbbell. Double Cinderblock lunge walk for the timer (also secretly knew this was going to be a forearm burner)
Circuit 2: 27lb bar press. Cinderblock Row. 25 lb Dumbell press. Cinderblock row. 30 lb dumbell press (yikes). I think we all felt the 30 lb press. Timer was when both rowers hit 20 reps.
Getting cold. Hot lap. Cars coming in for bible study…modify to shorter lap to stay away from cars but do it twice to get same distance. (Ok ok ok, I get it Draper).
Circuit 3: Upright row with 27 lb bar. Cinderblock swings. Upright row with 25 lb dumbell. Cinderblock swings. Upright row with 35 lb keddle bell.
10 minutes left. My mind went blank. What do we do. What do I do….hmmm, I will do what any good Q does…. “Hey pax, do you have a body part you really want to work out?” Ricky Bobby “Abs” Really? Abs. Q overide. Hell no. Its 26 degrees and I don’t want to lay on the cold ground…not to mention Foundation tried his best to reenact the Alien movie on me yesterday at his Q (You know where the alien comes out of the guys stomach – at least that’s what my abs felt like during the final 3 minutes). Dough Boy “Calves”. Calves? I mean, ok…better than laying on the ground. Jack Webb ladder….presses for the 1 and curb calf raise for the 4. Finished with about 2 minutes to go.
Head towards transformer with your blocks and do your favorite exercise. Apparently the pax really love curls. I did a mix of curls and tried doing some overhead tricep presses but learned that’s not easy to do with cinderblocks. Jog back to car just in time for 6:15.
MOLESKIN
Thanks to those that braved the elements and came out today. If you layer up, its really not that bad. I suggest two layers for legs, feet, and arms. A good pair of thick gloves and a toboggan. I really never got cold today….which is saying something considering we were stationary lifting cold metal weights and cinderblocks for most of the Q. Don’t be a pansy. Dress appropriately and get out to the workouts.
Thanks for Dough Boy for being the first to arrive and jog me out of my day dreaming state to actually start planning.
Chainsaw rolling in with style. We were all impressed until we heard it was his wifes car and he only had it as he was told she needed gas and it was too cold for her to get out to get it.
Cinderblocks were frozen together….that’s a first. Thanks to Dough Boy for stepping in and quickly prying them apart. I was just standing there staring at them thinking my heat vision would magically warm them up.
Until next time….Fuse Box out.
Substitute Teacher for today – Foundation
19 Pax welcomed a substitute teacher today at Watchtower and got to enjoy a single parking lot of exercises mixed with running and modifications call outs per Miss Trunchbull Recalculating.
Warm up:
- Mosey lap around parking lot and back to start to collect – Wedding Singer & Posse and circle up
- SSH
- Jimmy Dugans
- Imperial Walkers
- Mt Climbers
- Merkins
Thang:
4 Corners:
- Start with 5 burpees, run to corner 1 – 10 x squats, mosey back to start
- 5 Burpees (start), 10 x Squats (corner 1), 15 merkins (corner 2), mosey back to start
- 5 Burpees (start), 10 x Squats (corner 1), 15 merkins (corner 2), 20 monkey humpers (corner 3), mosey back to start
- 5 Burpees (start), 10 x Squats (corner 1), 15 merkins (corner 2), 20 monkey humpers (corner 3), 25 x Dry Docks (corner 4), mosey back to start
While waiting for 6 create single line and burpee Indian run around perimeter back to starting area
7’s
- Partner up – P1 runs 1 way, P2 runs other. When you meet 6 hand slap burpees, when you meet on other side 1 hand slap merkin. Repeat with 5 hand slap burpees/2 hand slap merkins….finish with 1 hand slap burpee/6 hand slap merkins
Jane Fonda Time
- At completion of 7’s find spot in front of school and begin on your 6 for some mary
- Rotate over to leg extensions, leg raises to side, and dog peeing on hydrants
- Back to 6 and run through gamut of ab exercises
Moleskin
- Some good early chatter to start this morning – sparked by Breadbowl insults hurled at Zin on Saturday
- Big Tuna was strong and pushing up stream this morning in the 4 corner portion
- Wedding Singer – Appreciate you making grand entrance and ensuring
allmost of the guest at Watchtower were on the dance floor before making debut - Posse – You look like that crazy guest who thinks he is part of the family already….. come on in and join the circle (few minutes late)
- To the 3 best friends anyone can have – good work today and we finally got synced up on the last few rounds
Announcements:
- Holiday Party Saturday Night Lawson Clubhouse
- (Latitude 34.9653 / Longitude -80.7359)
What Defines a Triple Nickle?
The age old question came up at the beginning of the workout from none other than Sprockets. After everyone arrived on time, except OT, we headed through the campus and stopped for a little warm up.
20 x SSH
20 X IW
15 x Merkins
Continue through the parking lot out to Providence road then down Raintree Lane to the bottom of the hill. Reminds me of my old Fast Twitch days. Up and down the hill 5 times, with 5 hand release merkins at the top, and 5 squats at the bottom. Definition:
F3 | Exercises
| Find a hill. Start at bottom, run to top and complete 5xcalled exercise, run to bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). Can easily be done on flat surface with launch point and target point. |
Continue back through campus and find the tennis courts. After some help. Line up abreast. Lunge walk each court, 20 LBCs, all the way down. Run back to the start. Bear crawl each court, then 10x Sister Mary Catherines. Run back to start and wait for the PAX.
Now head to the top of the stadium for 3 rounds of 4 corners. 10x merkins at each corner, with the loop starting at the top of the stadium, then down and around track, and back up to the top of the stadium. Once completed we headed back to the launch point for some Can Openers and Spanish inspired Rosalitas.
Moleskin:
Great work by all, and Marge continues to lead the charge on hill workouts. I am pretty sure he is cheating. One eye and Sprockets keep trying to catch up with him, which is why he has to be cheating. Kinda like Hopper on the 4 corners. I am not sure if he modified, or just didn’t listened to instructions as he flies by a few of us doing merkins and says his way was much faster, which didn’t involve any merkins. Commish, Strawberry and Heartbreaker showed up because they either got lost, or didn’t know I was on Q. Great to see those guys. It has been too long. And so is Heartbreaker’s beard. Thanks for letting me lead and glad the rain held off.