Monthly Archive January 2020

Ultimate KanJam

14 guys decided to pull themselves out of bed to throw a frisbee in an empty parking lot.

 

I arrived early to the site to set up in a completely dark parking lot.  I knew the lights would turn on by the time we started, I just couldn’t remember which ones so I set up the two “goals” under what I thought were the two areas that would be lit the most (spoiler, I was wrong).  Grabbing frisbees from Posse the day before, all that I was missing was the KanJam can’s.  I had no worries, Swimmers is a dependable guy….but just in case I brought back up cones for us to throw at.   7 minutes to start, no swimmers.  I begin to worry.  Perhaps I better go set up my back up plan just in case.  2 minutes – DICCS…and still no swimmers.  5:15.  Time to go, no Swimmers.  Lets Mosey!

WARM UP

Mosey to round about then around the target parking lot.  Smokey up front turning back saying he wasn’t sure where to go.  I said I would give him a heads up when it was time to turn…..or better yet..take your gazelle butt to the back and pick up the six for some extra running.  He smiled instead of scowled (thank god) and took off to the back.

Circle up under a light (at which time I notice is not of the the lights I put a goal under).  I also turn around to find Blades of Glory on my heels as I yell to circle up.  I see that weight loss is helping you to gain to more speed.

20 Moroccan Night Clubs

20 Side Straddle Hops

Jimmy Duggan

Calf Stretch for the Site Q (Who wasn’t there).

 

THE THANG

Mosey to hill at entrance of neighborhood for triple nickle.  10 Atomic Merkins at bottom of hill.  Run up hill.  10 Jump Squats at top.  Repeat 5 times.  To no ones surprise, Smokey and Transporter killed this part.  Because they were so far ahead, I asked that they keep going.  Smokey’s smile turned into a scowl this time…uh oh.  Posse asked if we would recover at top or bottom of hill.  I told him top, but it was a lie (sorry Posse).  I wanted everyone to finish out and meet me at the bottom and if I said recover at bottom, some would skip that last hill sprint.  Marry at bottom of hill with In/Outs (no Merkin and I expected pax to be vocally happy about that considering we just did 50, but they weren’t).  Give it all you got to light pole – oh wait….there’s swimmers with KanJam!  Awesome.  Grab KamJam as we sprint to light to divide into teams.

 

ULTIMATE KANJAM

For those that don’t know what KanJam is….its a game played with a frisbee in which you score points with a partner through a variety of ways.  Being that this was ultimate kanjam with multiple players, we modified the rules to the following:

  • hit can = 1 point
  • put frisbee in top of can = 2 points.  (figured there would be no other way of scoring than this)
  • Each team had their own frisbee.
  • Goalies had a cinderblock in hand and performed 20 each of Curls, Presses, Dips, Rows, and Side Squat Hops.  Rotated Goalies once 100 reps were done.
  • Goalies couldn’t use hands to block goal and had to have cinderblock in hand and only use body to defend.
  • If you drop the frisbee or it gets knocked down – entire team does 10 Carolina dry docks and you start back over from where the frisbee is.  (This became contentious later).
  • If the team intercepts your frisbee – the entire team does 10 atomic merkins and goes back to their goal to start over.

As with any sport, rules are broken and modified.  Defending teams started chucking dropped frisbees back towards the other teams goal.  Transporter (and rightfully so after Swimmers threw their frisbee a mile) protested and we modified the rules to no more than 10 foot throw if dropped.  Teams quickly adapted and started covering the frisbee before performing dry docks to prevent the other teams 100 10 yard throw.

 

Teams:

Fuse Box, Nails, Bounce, Smokey, Loafer, Posse, & Swimmers

vs

Transporter, Akbar, Big Tuna, Chipolte, Blades of Glory, Rebuild, & Shop Dawg

 

MOLESKIN

As with anything you try, there are always lessons learned.  I attempted to balance the amount of rules against the time we had and the comprehension of pax.  I didn’t want so many rules that it was hard to remember or that it took 10 minutes to explain.  Thanks to the pax for modifying on the fly.

Nails is a stone cold defender.  Two interceptions by my count.

Bounce, myself, and Posse had quite the rally going downfield.  Quick moving passes had us in striking distance quick.

Shop Dawg can throw a pretty mean hip check.  I caught a couple.

The Big Tuna/Chipolte tag team was tough to defend back at our goal.

Akbar was also sneaky good near the goal moving stealthfully between defenders.

Posse almost decapitated Rebuild, followed by several “I’m Sorry’s, are you ok?!”

Apparently Smokey had some good battles near the goal as well.

Transporter is a stickler for rules and a hard nosed competitor.

Blades and Loafer were active on both ends.  I tried several times to split the D for a can hit but blades kept blocking the goal.  Loafer doing his own defending as goalie several times blocking shots with the cinderblocks in hand.

Teams started strategizing at the end and pulling defenders to go all offense when the other team’s frisbee was intercepted.  Teams also realized that a dropped frisbee by the other team left an opening to quickly advance the frisbee downfield.

Teams kept trying to figure out the magic number of offense to defense ratio.  It started out as 4 offense and 2 defense (plus goalie).  Then as one team got up, they dropped a defender back to protect the lead.  I would imagine another game would bring more strategy to the mix now that we have a game under our belts.

I was surprised by the final mileage.  We didn’t move very far – basically staying around the target parking lot, yet I logged 2.2 miles.  Max heart rate of 174 with an average of 129 means we kept moving.  When time was up I was breathing hard;  which was the goal.  Competition brings out more in us.  I ran more than expected and had one of the higher heart rates I’ve had in awhile.

Final Score?  No clue.  It wasn’t so much about the score.  I can tell you my team had 5 points (I think).  No idea what the other team finished with, but last I heard we were up.  We all had fun (I think), and I’d say based on that it was a success.  Who can take this version and build off of it to make it better?

ANNOUNCEMENTS

Site Q school this Saturday: 6:30 at Cuthbertson Middle.  Sign up in advance (Posse to post a link).  Sign up now before Posse nicely taps you on the shoulder – or worse clotheslines you like Rebuild today.

Q School next Saturday (Feb 8th).  Same deal.  Sign up ahead of time.

Q Source Monday’s at Asylum.  Glad to see some new faces over there this year.  Blades and Nails adding some additional perspectives has been great.  Rebuild joined for the first time this morning as well.

3rd F opportunity with Christ Closet.  Twice a month folding party on Thursdays (I forget which Thursdays – maybe second and forth?).  See Shop or Dana for more info.

Who shuffled this deck!?

19 morons thought that YHC was still sick and that surely they would be presented this morning with a quality workout, a traditional regimen, and trustworthy leadership. Instead, they got a has-been Spin class instructor with a neon fanny pack and a Napoleon complex. They followed anyway… they always do.

 

  1. Mosey north for COP in the amphitheater to the timeless sounds of GnR:
    1. IWs
    2. SSHs
    3. LSSs
    4. LSMerkins
    5. LSPeter Parkers
    6. LSFreddy Murchisons
    7. Backwards arch… hold!!! (I’ve never felt so alone)
  2. Mosey to the rockpile and grab one of several pre-selected rocks (no paperweights today, boys)
  3. Mosey to the north lot, pop the hatch on the Microvan and see what kind of junk is in the trunk… (IKEA kids chalkboard and a deck of cards… WTF?)
  4. Welcome to Sprockets’ (Full) “House of Pain”!!!
    1. Spades = 8-count Burpee Jacks
    2. Diamonds = Heels 2 Heaven
    3. Clubs = Iron Squats (“huh?”)
    4. Hearts = F3s (curl/press/extend)
    5. Jokers = Dealer’s Choice
      1. Partner race… wheelbarrows n partner carries
      2. Catch me if you can… around the bldg., 10merkins at each handoff
    6. Aces high (14reps) in a full deck = 104reps of each exercise + a couple long laps and 2 (not so funny) Joker routines
  5. Finish the deck, deposit the rocks at 7:56 and run like heck to south lot.
  6. Time check… 7:59
  7. 20 Boone Crunches each side…. DONE!

 

Moleskine

  1. A whole lotta laughin’ early on. Not a whole lotta laughin for the last 25minutes
  2. Excellent tracking skills by Deep Dish and his late-arriving accomplice… He can track a falcon on a cloudy day… He can find COT.
  3. One guy who shall remain nameless (rhymes with “Dummy”) kept barking early on to “take a lap” and break up the card-flipping. It was this request that inspired YHC to call for “a lap” around the bldg with the rock during the 2nd You now know who to thank for that.
  4. I think we got nothing but face card spades and clubs for the 1st 8 cards. (Hey, Mama always told me life is more like a game of poker than a game of chess.) Fun fact… Johnny Cash recorded a lesser-known version of “The Gambler” before Kenny Rogers took it to #1 in 1978. Now you know.
  5. At one point (in response to leading the Iron Squats with your “inferior leg”) Gummy offered to show everyone his own inferior leg… requests can be placed offline.
  6. If given the opportunity, YHC highly recommends matching with Hoover during the partner-carries… 1) While carrying the HGH-infused Gorilla on your back, his feet hang so low that you get a powered assist, similar to Fred Flintstone powering his car by skipping his feet across the ground 2) The view of the Atlantic from atop his back is breathtaking.
  7. Biggest lesson learned… size matters when it comes to Bluetooth speakers. The dime-sized woofer I got in my Christmas stocking left something to be desired. I’ll try to get on the “nice” list in 2020.

 

Announcements:

  1. RZ is desperately in need of Qs. They will take ANYONE (case in point… Alf and McGee are on the schedule)

 

Big thanks to Hoover and Geraldo for covering for me while I was out with the man-flu, and for trusting that I would actually show up this morning. Have a sensational week, my brothers!

Climbing Mount Olympus

4 pax eventually gathered at Elizabeth Lane Elementary at 0700 yesterday. Stone Cold and YHC met at 0630 for a 5k pre-run. High Tide texted around the start time to let me know he had driven to the wrong workout (sorry, RockZero pax!). Retread pulled in with his loaner Charger at about 10 after.

Today was the final day of week 3 of the SFG prep program. I had been out of town the previous 3 workouts and was eager to get to work.

Here’s the weinke:

1/25/2020 Single presses:  10 x (5 press ea side @ 24kg)
1H swings: 26 x (10 swings OTM @ 28kg)
Farmer’s walks: 4 x (90 sec @ “heavy”)

100 presses (50 per side) is a lot of presses. I think everyone was feeling it after that. I can tell you the last few reps of the last 2 sets were really tough. The swings were grueling as well. 26:00 of 10 swings on the minute adds up. We were happy when the time was up and decided to ignore High Tide’s suggestion that we keep going until 30:00. Stone Cold had to bail after the swings to get his son to Scouting for Food. The three remaining pax experienced full grip meltdown as they completed the 6:00 (in aggregate) of farmer’s walks.

Moleskine:

  • Thanks to the pax for coming out. With a lot of the regulars DR or conflicted with other responsibilities, it was great to have some company.
  • Stone Cold was looking strong and completed all of the presses with the 24kg bell. High Tide was a little late, but managed to complete all of his presses by the end of the workout.
  • Please join us at Swole on Monday morning at McAlpine Elementary at 0530 for the start of week 4 of the program, which looks like this:
Week 4
Session Date Exercise
1 1/27/2020 Single leg RDL: 3 x (5 lifts per leg – light)
Waiter carries: 5 x (1 carry ea side @ 32kg)
Double cleans: 5 x (5 cleans @ 24kg)
Double front squats: 5 x (5 squats @ 24kg)
2 1/29/2020 Single presses:  10 x (5 press ea side @ 24kg)
1H swings: 24 x (10 swings OTM @ 28kg)
Farmer’s walks: 4 x (90 sec @ “heavy”)
3 2/1/2020 Single leg RDL:  10 x (1 lift per leg – moderate)
Waiter carries: 5 x (1 carry ea side @ 32kg)
Double cleans: 5 x (5 cleans @ 24kg)
Double front squats: 5 x (5 squats @ 24kg)

Yeah, That’s Not Gonna Work

I think this mornings workout can really be summed up with one phrase. “Well, it seemed like a good idea at the time”. With one last Q before heading out of NC, I wanted to try and not just replicate a Q I’d done in the past, maybe try something I hadn’t done before, and deliver a solid work out in the process.  As I’m sitting here writing this, I can feel some tightness in my legs and shoulders, so I think I still delivered a good workout overall. But, the whole thing came off a bit more unorganized than planned.  Regardless, I appreciate everyone following me around my old stomping grounds of MillBridge for an hour this morning.  Here’s how it went down,,,

Warm-up:

  • Mosey down the path to the MillBridge community house lot
  • SSH x 30
  • Imperial Walkers x 20
  • Potato Pickers x 10
  • Stretch to the left and the right
  • Calf Stretch
  • Mountain Climbers x 15
  • Merkins x 10
  • Moroccan Nightclub x 20

The Thang:

  • Mosey to MillBridge Parkway
  • 29 guys proceeded to get down in a plank line, nose to toes, headed up hill on the sidewalk…this took a little while
  • Everyone does an exercise while the guy in the back of the line runs to the front.  Cylce through a few different exercises.  Everyone ran 5 times…i think
    • Planks
    • Mountain Climbers
    • Carolina Dry Docks
    • Squats
    • Plank Jacks
  • Called it and we moseyed the rest of the way up the hill to the traffic circle.
  • Mosey to the next traffic circle stopping at each street light.
    • Alternated 5 burpees / 10 side lunges
  • Started a Webb of Mary with some Heals 2 Heaven, LBCs and Freddy Mercurys…this was doomed from the beginning and I forgot how to count.  Called that early too
  • Broke into pairs for some partner work
  • Partner 1 ran down the road and back while partner 2 did an exercise.
    • Partners combine for 100 Diamond Merkins / 200 Lunges / 300 American Hammers
    • Not enough time so we called this early too
  • Mosey back to the first traffic circle stopping at each light
    • Alternated 10 Dry Docks and 10 speed skaters
  • Give it all you got back down the hill
  • Get in 2 lines (clydesdales and gazelles) and indian run back down path to the circle at the park
  • Mary for 4 minutes
  • Mosey back to COT
  • that’s time

Moleskin:

It’s hard to say what this group has meant to me, so I’m just going to leave it at this.  You all are great, and this organization is amazing.  If you’ve been around for a while, thank for everything you’ve worked so hard to create. I wouldn’t be who I am today without you guys.  For you guys that are still new, just keep showing up and pushing yourself. You’ll find part of you that you didn’t know were there. The time and effort will be well with it. Again, thank every one of you. See you soon for some brews fellas.

Announcements:

Christs Closet Folding Party 2nd and 4th Thursday 7:30pm

3rd F at five stones tomorrow at 7am

Site Q school on Feb 1

Q school on Feb 8

Welcome FNG Orange Justice (2.0)

 

The number is still 20

Crisp, cool morning and an even 16 pax came out, even though Thin Mint wasn’t going to be the Q.  Actually, we had one more come into the parking lot- Goonie, who arrived late and said he could not find us.  I think he had a nice run.  Clock struck 6, no FNG’s, disclaimer was short and off we went.

 

The Thang

With no prerun for YHC (some noticed) I was ready to run.  Maybe I am predictable, but I love starting the workout at the top of one of the many parking decks.  Something about the air, the ramps and the stairs, always deliverers.  That said, we ran to the deck at the lowest level, utilized the very scary, lonely, dark stairwell.  If it wasn’t for the other 15 behind me, I would not of continued.  We made it to the top and to start the day.

 

Warm up

Imperial Walker x 15

Side straddle hops x 15

6 count man maker burpees x 10

Squats x 15

 

Next was the climb back down the ramp.  We ran down one level, then back pedaled to the top and performed some exercises.  Then we ran 2 levels down, back-peddled one level and completed a series until we got to the bottom.  Exercises below

  1. Wide arm hand release merkin x10/ LBC x 15 / 20 squats
  2. Diamond x15 / Right elbow to left knee then swap x 30 / 20 squats
  3. Hand release merkin x10 / Boat- Canoe x15 / 20 squats
  4. Wide arm hand release merkin x10/ Heels to heaven x 15 / 20 squats
  5.  Diamond merkin / Scissors x 15 / 20 squats
  6. Hand release merkin x10 / LBC x15 / 20 squats
  7.  Mabye there was another round….maybe not

Time to mosey to the entrance of the deck.  Directions were provided about the final destination, Rock Pile….the one by the pond.  Are there others….

Mentioned this should be a brisk run, but to keep the pax togther, we paused a few spots.  At the roundabout we paused and the directions we give to sprint to the bottom.  We paused midway as I thought we lost somebody, more on that later.

 

At the rock pile, partner as you come in- P1 grabs the rock and head to the parking lot

 

P1- Bi’s, Tri’s, Over head press, Squat – each x 15 / P2 run to playground and perform 10 pullups

2 rounds then P2 returns rock

 

Time to run around the lake

Stop at the first building – Decline merkins x15 / Step ups x30 / Dips x15

Stop at the second building- Incline merkin x15 / jump ups x15 / Dips x15

Stop at the benches- Decline merkins x15 / Steps ups x30 / Dips x15

 

Head back to launch…..but once we crossed the median, JAIL BREAK home.  DONE

 

Announcements: Church on the Streets- sign up!  If you can’t make the first weekend, it happens every Sun!  Go, take a 2.0, it is really humbling and good for the soul.

 

Big props for Snow Flake for taking us out!!

 

Ye’ Olde Mole Skinny

– I don’t sign up to Q often- some may have noticed the rust. However, I am making a point to try and help an AO when there is a hole.  I can’t always do it, but happy to help TM out today.

– I always plan the workout, but the warm up could use some practice…mumble chatter deserved

– The 6 count burpee count was rough, I admit it. I know you began to question the winkie, but there was a plan and it is on the paper

– I believe there were 3 prerunners – Wild Turkey, Fire Hazard and Nard Dog…sorry if I missed someone

– Mentioned earlier that I thought a member of the pax went down.  Apparently it was only Fraleys crap towel, quite the commotion!

– Hand release merkins are the best…it is the only way to keep the pax honest and do them all

– Trying to keep the pax moving today so I stayed up front.  Always thanks to those pax holding the 6 and not letting anyone left behind

– What is up with the stairwell mentioned above.  I don’t think I have ever been in it…yuck

– I was totally nervous when I thought the parking deck was closed, you all almost had an uplanned workout

– Good job Gonnie for not just leaving, way to get the miles in

– Special shout out to Brexit as he is getting back at it after his car accident in an Uber.  Glad your back at it!

 

 

 

Thank You F3 Brothers: A Hopper Memoir

Gentlemen:  I accomplished a milestone today.  I wanted to share what led up to it and my appreciation to all of my F3 brethren…..for so many things.  The milestone is I posted at boot camps all six days this week.  In my 6.5 years as a F3 member, I’ve never done that before.  I tell you this not to beat my chest, but rather to reflect on why it was important to me.

This week a year ago I underwent rotator cuff surgery.  Doctors had to repair a torn tendon in my right shoulder and a torn tendon in my bicep.  The recovery plan was no running for three months, no lifting weights for six months and an expected full recovery in one year.  PT began immediately and was fairly excruciating and humbling.

What got me through those dark days of taking walks and riding a stationary bike on my own as I rehabbed were a) my lovely, unconditional wife who took care of me and b) you all!  My F3 brothers reaching out to me, asking me how I was doing, telling me they missed me, offering encouragement!  The names are too many to list, but you know who you are and I cannot thank you enough.  I still get brothers asking me how I am doing and if am I fully recovered.  The impact it has on me just makes me stronger.

Instead of the recovery times referenced by my doctors post surgery, I was running in two months  instead of three, I was lifting in four months instead of six and I felt fully covered within eight months instead of twelve.  The PT and the workouts helped, but what really advanced my recovery was y’all!  My F3 brothers!  The checking-in, the encouragement, the friendship…..it was and continues to be incredibly impactful.

I turned 50 exactly five months after the surgery and perhaps unwisely played two hand touch football at Hydra that day when Lewinsky Q’d a fantastic workout!  I felt like I was a twelve year old because I was with my friends laughing and talking trash.  It was a phenomenal way to ring in a birthday I had been dreading and again, I owe it all to you.

So, I posted six times this week because a) I wanted to prove I could do so one year after surgery, but b) because I wanted to have this moment…..to thank you for your friendship, for the examples you set for me and for the reason I wake up at 5:00 most weekdays…..you all make me better and I am eternally grateful.

So, remember these things, please:

  • You never know what is going on with the man standing to your left or right at a workout.  A simple “How are you doing, bro?” could change that man’s day more than you can imagine.
  • Just because you don’t see a fellow pax for a while, does not mean he has forgotten about F3 or you personally…..so, don’t forget about him.  Reach out to him, see how he is doing, and let him know you’re there.  Again, it will have much more impact that you could realize.
  • F3 goes way beyond the field where we work out.  We are not just a part of each other’s lives for 45 minutes!  We have a brotherhood, it is every minute of every day and it is something very special.

Thanks to Benny, Puddin’ Pop, Mailman, Slingshot, Tagalong and Sprockets…..the Q’s for all of the workouts I attended this week.  You didn’t know what you were doing for me this week, but you were champs just the same!

Again, too many pax to thank in this post, but a particularly huge shout out to Gummy, Hops, Lazy Boy, Cottonmouth and Blades of Glory who were the consistent, unwavering men who reached out to me during those darkest days of post surgery recovery last year…..lifelong friendships have been formed with each of you…..lifelong!

OK, thanks for hearing me out.  Hops was the only one who knew I had this mission this week and I didn’t tell him until after my 4th post.  The rest of you didn’t know it, but each of you added to it immensely….stuff like that is what makes F3 great, right?

All my best and thank you men…..for everything!

Hopper

Filthy Fifty

As is often the case lately, whenever rain is in the forecast it seems to lighten up right around launch time for Overdrive. #Thankful

A little drizzle never hurt anyone so disclaimer given and let’s mosey for a quick #HairbandMile

Circle Of Pain
Side Straddle Hops x 20 In Cadence
Imperial Walker x some number around 15ish but no idea because counting is hard when someone is from Anson County and is louder than others
Little baby arm circles x 10 forward, 10 backwards
Big arm circles x 10 forward, 10 back

Mosey over to the kettlebells for
The THANG

We are doing the Filthy Fifty! After some kettlebell demos for Rebuild who is new to the bells the Filthy Fifty goes like this…

  1. 50 Jump Squats
  2. 50 Supine Pullups
  3. 50 Kettlebell swings
  4. 50 walking lunges
  5. 50 Flutter presses
  6. 50 1 Arm push presses (25 each arm)
  7. 50 Superman Raises
  8. 50 Goblet squats
  9. 50 Burpees #PeoplePleaser
  10. 50 Side Straddle Hops

2 Minutes of Mary

Lots of Backscratchers in cadence, but no idea the number because #O2dep must have set in (or Anson County repin’ again) and I could not understand the words being said.

 

Ye Olde Moleskine

It’s never fun to work out in the rain, but somehow even major downpours have turned into sprinkles lately at Overdrive and I’m not complaining. None of that matters though because I knew this beatdown would warm everyone up and have them break out a sweat anyway.

This was a solid beatdown that brought a hush over the group aside from Glass Joe saying he hated me multiple times. #BringIt

I explained to everyone to not think of 50 reps but 1 rep 50 times, there were many puzzled looks so I said do one rep with good form 50 times, don’t rush through things just to hit 50. Push yourself but don’t hurt yourself.

Everyone did a great job, it was good to see Playoffs back in the gloom 2 weeks in a row now and great job by Rebuild who never touched a kettlebell before.

Thanks to GJ for taking us out in COT, always an honor to lead!

Aye!

Hair Band

Patience is a Virtue

On a freezing cold morning in South Charlotte, Nine Brave Pax made there way to Gumby. Here’s what we got into:

Warm up

  • Start out with Devotion (Lamentations 3:21-26)
  • Warm up
  • 20 SSH
  • 20 IW
  • 3 Delayed Merkins (Hold at Plank and six inches
  • Down to Cat Cow (5 times)
  • Side Bends (5 Breaths) L/R

The main thing

  • Mountain
  • Sun salutation (X4)
    • Arms reaching overhead
    • Full fold (heavy body)
    • Up to halfway lift
    • Into plank
    • Down into up dog/Cobra
    • Move into Down dog (Walk the Dog)
    • Step into Lunge, then move into full fold
    • From full fold to mountain
  • Back to Mountain
  • Begin Sun Salutation until Plank
  • Warrior 1
  • Warrior 2
  • Peaceful Warrior (Repeat warrior flow on other side)
  • Warrior 3
  • Starfish
  • In mountain, beginning balance poses
  • Begin with Tree (right leg up, then flapjack)
  • On your six,
  • Right leg in, reach for your left (switch)
  • Both legs out and reach
  • Butterfly- sitting tall, pushing your legs with your elbows in order to open up your hips (5 breaths)
  • Pigeon, (finally!) both sides
  • One Legged Wind Remove- both sides
  • Dead Pigeon both sides
  •  Corpse pose
  • Review Devotion again
  • Done!

Announcements

F3 Dads this Sunday- This Sunday at 3pm Polo Ridge Elementary school 11830 Tom Short Rd, Charlotte, NC 28277. Bring the kids, and bikes hover boards and whatever else!

Chopper is on Q next week!

Moleskine

A great group of regulars this morning on what was a cold day. Most folks seemed to wimp out on the pre-run with the exception of two brave souls (Tclaps Julep and Jello).

The flow was a classic one- that’s been used before seemed everyone’s IT bands were hurtin, as there were early calls for Pigeon (especially Beaver- he got REALLY into Pigeon today).

Music today was classics from the 1990s- everyone seemed to be into it, especially when we hit Wonderwall. Also food for thought- with the Turn of the decade the 1990 is the same distance away as 2050 is (what???)

 

Thanks again guys for the opportunity to lead!

SFG Prep Work Continued in the Cold

14 men braved the artic like temps as compared to a week ago to get stronger and throw a little metal around.

Disclaimer was given – then we got to work.

Quick warm-up:

20 swings oyo

5 prying squats

10 merkins oyo

 

The Thang:

Continued with the SFG Certification Prep program Voodoo revised and built.

On the menu for today – RDLs, Waiters Carries, Cleans and Squats.

1 x 10 RDL – right and left leg – moderate weight used – warm up the hammies

5 x 1 (R&L) Waiters Carries – approx. 45 – 60 seconds per carry – this started to hurt

5 x 5 double cleans

5 x 5 double racked squats

This can be done as super sets or all of one, then all of the other – think most pax decided for the superset route which makes them a bit harder (understatement) but did warm you up.

Finished with about 15 minutes remaining so

EMOM – 10 swings (your choice) for 10 mins

6MOM

Full Body Tension hold

Bridge

Hard Style Plank

Finished

 

NMM

 

Big group today in spite of the cold – great to see everyone out and working hard. Lorax asked how we had so many with as cold as it is – YHC things the Meathead faithful have finally all figured out the new time and place. Everyone was putting in hard work and looked like most if not all people were also pushing the weight and making it more challenging. Knowing what is in store also makes the workout a bit easier – more or less. Also, big thanks for Hoover for being the music Q – great selection – nothing like starting the morning moving some KBs and listening to Zeppelin.

 

Next installment will be at Olympus this Saturday – watch Slack for the details.

Thanks men for the opportunity to lead.

Champagne Out.

 

Announcements:

IT was cold and everyone was ready to get back into warm cars so pretty quiet.

Had a request for a KB 101 class – will discuss among the Qs and plan something soon on a Saturday – watch Slack.

Swarmnition

12 really swell guys for a fun-filled run through the rain.

Diccs and we’re off

Warm –up:

Run around to HS parking lot, grab lifting rock, 10 presses IC-Then carry the rock to the overhang above the stairs and leave them.

Mosey to end of street.

Thang:

5 burpees-run to stairs, up stairs, 20 jump squats-back to start

5 burpees-run to roundabout, 20 stagger merkins on curb-back to start

5 burpees-run to poop shed-20 donkey kicks-back to start

5 burpees

Grab 6/plank work while waiting

5 burpees-run to front of HS, 30 derkins, on way back stop at stairs 20 jump squats, back to start

5 burpees-run to farther roundabout, 30 squats, on way back 20 stagger merkins, back to start

5 burpees-run to back of middle school-30 dips, on way back 20 donkey kicks, back to start

5 burpees

To the rocks: Maktar Ndiaye 10 IC

Curls x20 IC, Presses x20 IC, rock squats x20 IC-run to back of HS

Merkins x10 IC, jump squats x10 IC, burpees x10-back to rocks

Curls x15 IC, Presses x15 IC, rock squats x15 IC-to back of HS

Merkins x15 IC, burpees x15-back to rocks

Bring lifting rocks back to pile 20 presses on way, Merkins x10 IC

Around path to start:

10 merkins at every light pole (6?)

Done

Moleskin:

Was intent on getting the mileage requirement completed while the rain was light, knowing there was a chance it would come down hard later.  Had my Ignition Q plan somewhat, slightly, barely thought out and ready to rock. Come to find out after 2/3rds into the workout that running 3+ miles that it was just a suggestion, not a necessity. Hmmm. Made it well over 4 miles anyways, the last 8 minutes in the worst part of the rain. Dasher, Sprinkles, Legal Zoom and Gerber were out front all morning, some killer bees for sure.  I’m not, maybe? sure the rest of the crew appreciated the running or the burpees, especially since I accidently lied before we started and told Deflated and Foundation that I would not be doing burpees on the wet ground. Oops. Made sure to avoid these two the rest of the workout, hoping they’d forget.  I think they did forget because it is mid-morning and I would have been photoshopped on something ridiculous by now.

Also, why the heck was everyone wearing rain jackets? I know you guys probably had some Group Me channel set up specifically for buying them. Legal Zoom and I felt a little left out…

Some expected mumblechatter and questions during the initial instructions from the regulars (basically everyone). Explained that I was not getting Demascus’d today and that the PAX would have to just figure it out. It would help if I was louder and didn’t mumble myself, but that’s just how it goes when I Q. Suck it up.

Good push by the PAX today. Today, there was legitimately no quit out there, despite the soggy conditions. Oh and despite what I just wrote, I do appreciate the chatter and back and forth because that’s what makes these workouts what they are and keeps many of us coming back for more. Or of course if you are obligated to show because badges, octuples and niners are your thing.

Zinfandel, Deadwood, Rudy, Banjo, Hooch-since you all weren’t mentioned, myself and the Swarm CEO and board of directors thank you all for your help participating in YHC’s first-ever Swarm Q workout session. Without your contributions, the workout officially known as the Swarm would never have been able to pull off such a great event. You all were there, working hard, picking up the 6, and participating in the required Thang mentioned above. We hope you enjoy the weekend and took away some valuable training points from this morning’s Q.  Once again, my sincere thanks. We could not have pulled this off without you.

Announcements:

See Flash for details.