Old Man Winter decided to poke his head out today and by the time the 16 somewhat regular pax arrived, it was a balmy 20 (feels like). A few prerunners 3.1 miles: Happy Meal, Nard Dog, Fire Hazard, Wild Turkey and YHC. Among many of the topics I will touch on down below, I want to highlight that this was Fire Hazards Q, but he is a liar and still showed up to the prerun and the main event. If you did not like any or all the workout, blame him or take it up with management. Also, special shout out to Sprockets and Sling shot who made it all the way from A51 to try something new. A wonderful disclaimer was provided, most were talking and away we went.
Warm up
Run to the most wide open parking lot that I could find next to the pond. ENGAGE MUMBLE CHATTER
The Thang
Count down from 10,9,8,7,6,5,4,3,2,1
Every exercise was in some form of cadence and we completed 4 exercise for the downward pyramid
-6 count merkins
-Hand release merkins
-Monkey humpers
-LBC
Short Mosey to the pond
Triple nickle on the hill
– Incline merkins at the top
– Heels to heaven at the bottom
Wheel Barrow to the top of the stairs (I did not ask this time)
As you arrived, grab a partner and wheel barrow to the top (Mary while we wait)
Back down stairs and repeat with partner
Jog back down the stairs back on the main road (pausing along the way- planks, boat canoe) to the path entrance
Complete 2 trips (1/2 the pack go right / half the pack go left and switch)
– Pull ups x10
– Wide Arm merkins / Diamond merkins x20 (supposed to switch for each trip)
– Squats x30
Mosey to rock pile- grab a lifting rock (ok…a moseying rock) and head to building #1
Building 1
– Curls x20
– Presses x20
– Step ups w/rock x20 (total)
Building 2
– Curls x20
– Overhead press x20
– Step ups w/rock x20 (total)
Picnic benches
– Curls x20
– Presses x20
– Overhead press x20
– Step ups w/rock x20 (total)
Drop rock and head back to launch (few pauses on the way)
2 mins of Mary (thanks sprockets) and DONE
Announcements: 0
Thank you Fire Hazard for taking us out in prayer
Ye Olde Mole skinny
– Given the amount of chatter on slack about what, I am still not sure. Well I know it was about Stonehenge and not about Da Vinci. Unsure of the numbers, I scrapped my plans for a gear workout. Also due to the cold, some of my garage toys are had to pick up with gloves- next time
– You can also blame Sprockets. He hit me up last minute and gave me a HC for his 1st post at the primer Sat workout in SOB land. According to his BACKBLAST, he had just Q’d a deck of cards workout at Rockzero. To be a good host we should go exploring today and give the parking deck a break
– So you are welcome…for what?? For stepping in when Fire Hazard bailed, but then showed up anyway
– I legit stole the first part of the workout from a Metro workout I attended a few weeks ago. Yeah, I gave him shit to for messing up cadence.
– I heard a lot of things this am: Could we find a more open lot in 20 degrees- Goldburg, longest warm up ever- Madam, lots about the cadence- BG and many others (feel free to commit below…I was deep in thought)
– It was pointed out that I broke plank…I was thinking! Also my squat form was being questioned-FH…I was thinking
– Kirby- Do you actually look at the temperature before a post? Dude was in short sleeves and a t-shirt- STRONG (well he wined the whole time:)
– NEVER ask the Pax about doing the wheel barrow. My question was merely to pair up the Pax with injuries so everyone else that COULD do it WOULD do it. When I saw 10 hands go up for wanting to pass, I knew you all were getting soft, so we did it anyways- great work
– The pond area was sloppy, sorry way to push through and get your shoes dirty
– Goldburg talks a lot! Welcome back to the AO and feel free to take that back to Conway?? Wherever that is
– General, sorry for almost missing you during COT
– MT had me rolling, on the steps ups, I asked him if he was ok because he was slow to get started and to really do many at all. He told me, No, you can never be to careful. Truth!
– Apparently the rocks and the pull up bars were cold for some, I suggest warmer gloves
– If you want to see what Strawberry did at the other AO, good luck…he already gave 100 reasons why it would be late (or not at all #justsaying)
– Happy meal has requested acess to the F3 South CLT site to post BB, someone is feeling guilty 🙂
– That’s all I got. I drifted away from boot camps in ’19 and really realized how much I like to hear all of the mumble chatter, even if it is pointed at me. I give it out, feel free to give it back
Thank you for pushing, have a great weekend!
7 beasts and 1 tennis player got after it at the only best 0.0 Gear workout in Waxhaw. In preparation for my first Diesel Q, I dusted off the ole weinke machine. Since it was the night before Valentine’s Day, I gave the M a sneak preview. To say she was not impressed would be usual an understatement. After she said “That is too hard. I’ve never seen anything like that.” I decided to modify the plan a bit.
WARMUP:
MAIN EVENT:
DOWN AND DIRTY:
#CradleToGrave prayer by YHC . . . We are truly blessed . . . Let’s live like we know that!
Mmmm, there’s more than 12 on the pax list, we had some defectors…. Apparently some them felt that running training was more important than bootcamp when preparing for a 50 miler. WHATEVER (valley girl voice:) For those that hung with us got a real workout.
WU: 1 mile run (8:30 -9 pace) Circle up. Basic. SSH, Merkins, runners stretch, and Moroccan night club things. done
The Thang: Stashed the gear I used earlier in the week. KB’s, Plates, Smash balls and Dumbbells. 4 groups of 3, variations of lung walks and plates back and forth with swings and smash-balls. 4 rounds, fun. Quick worm burners around the lot with two teams each doing two burpees then run to the plate. Mosey back (6:40-9min pace)
Moleskin: Love the Brave, it’s culture brings out the best in me. I don’t always push myself as hard as I should but when you show up on Friday with a bunch of angry bulldogs around you the expectation is that your going to bring it. So for that I really appreciate leading this group. Great to see Fahvra back on this side of town, HazMat had some mumble chatter about running, Fire-hazard was not disappointed with the hidden coupons. Tuck is always smiling and glad he put me on the calendar. Kudos to the pax training for a 50 miler, that is impressive.
Proud to be the Q on Valentines Day. Such an important holiday. It was nice for eight other guys to share my enthusiasm for doing some exercises to help with your love life. This was the call of the day.
Nice to have both Site Qs at Kevlar for the first time in a hot minute. Good banter before the workout commenced, Whip let us know that not only is today Valentine’s day, it is also his M’s bday. He was up early putting rose petals all over the house, etc. He is a true romantic.
Beaver and Spack met each other for the fifth time, and Beaver took a liking to Spack’s new haircut. #awkward #GAR
I decided it to be best to give the disclaimer at 5:30 and get us going.
Mosey down to the quad for COP.
IW
LSS
MC
HRM
Split groups into two. Group 1 called exercise in quad (merkins, CDD, monkey humper); Group 2 ran up the stairs of your choice and back.
Rosalita
Mosey over to the pre-school area. Group 1 does called exercise on benches (step ups, dips, incline merkins); Group 2 runs around large knob
Rosalita
Mosey to middle parking lot for Grinders. Partner 1 stays at first pole, Partner 2 at far stop sign, Partner 3 runs middle. Numerous exercises done
Mosey up to rock pile, grab one. 10 curls, 20 tricep extension, 30 overhead press; after each set, run down to curb of church and back. x3
Mosey back to launch for some gassers and stomache.
done
Foreskin
Lots of chatter pre-workout, really good stuff.
During first round of Rosalita, Spackler queefed, not once but twice. Really weird dry burner seemingly. He was proud of a clean exit with no “spackle” left over. Well done mate.
Tried to really engage the taint/grundle (sp?) area today with Rosalita, monkey humpers, freddy murchisons, dolly, you’ll thank me later. The mention of Grinders helped guys get in the mood. All planned, listen to me now, believe me later.
Pro tip, never ask Horsehead to be your timekeeper. He let me know when it was 5:32, 5:35, etc. I guess I need another $5 watch for Qs only.
Manziel was inquiring with Whip about the difficulty of doing the BRR. If you have to ask, your body can’t afford it. I’ve never even given it a thought, so at least Manziel means well.
I can’t nor don’t want to imagine Valentine’s Day at Cottontail’s house. I’m gonna start calling him Barry White.
Rhapsody was rippin and tearin out there today. He’s been doing F3 since ’11. Still the biggest beast out there.
Fault Line wore short-sleeves today. Bad move
Total mileage today was, I don’t care.
That’s it, gotta get to the romancing.
Announcements
Manziel continues to lead the charge with Billingsville tutoring on Tuesdays from 4;3o to 5:30. He’s got 62 kids that need our help, so the more the merrier. Had nine last week. Bring it.
Beer mile (cSaup), Spakler’s going
Thanks to Cottontail for taking us out today
3 Rounds of 1 minute (20 second Rest)
Deadlift
Landmine Row
Pull Downs
Preacher Curls
V-Ups
Ab Rotations
DB Curl
DB Row
Standing Pull Downs
Shrugs
Farmer Carries
Temperatures were good this morning as 7 PAX made their way out a little early to kickoff SWARM a good 16 to 17 minutes before IMPROMPTU takes off. Although one of our smaller groups so far at SWARM, everyone was ready to push themselves to the max. What a better way than introducing something new to help everyone work on their speed.
DICCs/Disclosure/Long Mosey to front of High school
THANG
SSH, IW, Plank, Stretching
2 lights forward/back w/10 Jump lunges there and 10 Shoulder Tap Merkins back.
Flap jack with 10 Plank Jacks there and 10 Bomb Jacks back
Final Flap Jack with 10 Squats here and 10 Dry Docks back.
Break into groups of 4
Station 1 – Parachute down and back
Station 2 – Curl to Press with Rock
Station 3 – Plates down and back
Station 4 – Suicide burpee each stop and sprint back to start
Station 5 – lying overhead reach using core
Rinse Repeat/Rinse Repeat
Hit the Amphitheatre for 35 Dips and 5 Bench Jumps x 3
Burpee Run Back
Moleskine
Very little to No complaining, just a bunch of dudes pushing it really really hard. As usual Dasher, Hollywood, GoodFella and Legal Zoom lead the way as Dana, Deflated and Myself were in the six. Everyone seem to think the resistance run with the parachute was different and challenging, but so were the hair burners. Workout seemed to go by fast as everyone at the end looked gassed.
Announcements
Christ Closet next week needs assistance (DM Ackbar for details)
Hooch took us out
13 pax came out after work and school to get a late day workout. If you haven’t had a chance to post at Clyent Dinner; get out there. It’s a great group of guys and 2.0’s that work really hard. Orange Justice handed me a note after the workout; thanking me for leading. We have this great opportunity to teach our 2.0’s about the 3 F’s in which F3 stands for. Since Cylent Dinner had the highest 2.0 posting; I suggest you get there so they can continue to see and feel what F3 is about.
Warm Up
Workout
Run to rear football lot behind HS
Run to HS out cove
Run to MS rear benches (Partner Work)
Run to launch
Irkins to finish
Recap
Great to see the numbers at Clyent Dinner continue to grow. It’s a great opportunity to get new guys out that are scared of waking up at 5am.
Announcements: Christ Closet – Thank you to everyone that assisted.
Tonights folding party was 1 hour and 15 minutes. It was my first unofficial/official F3 Q.
We got started a little late tonight due to being locked out and tracking down someone to let us in.
We had my daughter and her two friends volunteer for community service hours for Cuthbertson Middle School Beta Club.
We had the families of Boitano and Lazy Boy in attendance as well.
Great having so many come out and help tonight. Kurt and Butch stopped in and were happy so many people were there helping out tonight.