Anyone Out There?
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey ½ mile
Warm Up:
- SSH x 15 IC
- Imperial Walkers x 15 IC
- Calf Stretch
- Merkins x 10
- Mountain Climbers x 10 IC
The Thang:
- Run .1 mile + 10 Merkins x 3
- Run .1 mile + 10 Bobby Hurleys x 3
- Run .1 mile + 5 Burpees x 3
- Run .1 mile + 10 Dry Docks x 3
- Run .1 mile + 10 Speed Skaters (2 is 1) x 3
- Run .1 mile + 10 Merkins x 3
Ab Web
- 1 Big Boy Situp
- 1 Flutter IC
- 4 Merkins
- Increase by 1 on the situps and flutter but keep the Merkins at 4 until you get to 10 Big Boy Situps, 10 Flutters IC, and 4 Merkins
Still some time left
- 10 Hip Dips on each side
- Run .1 mile
- 10 Hips Dips on each side
- Run .1 mile
- Hear a train in the distance, 1 minute left…. Burpees for a minute
Done!
Name O Rama
Great job taking us out Nails!
MOLESKIN:
Great workout, thanks for the WOD suggestion Smithers.
Saw a flyby of Fuse Box during out workout today and some other guy I’ve never seen in our neighborhood, ever.
Keep perspective in mind this week gents.
Skunkworks 03/24/2020, a backblast
5 skunks gathered in a parking lot in south Charlotte at 0530. Social distance was maintained, no disclaimer given. YHC gave a few words of instruction, read through the prescribed weinke, started the playlist, and the pax put the work in. Others joined in virtually from across South Charlotte, their efforts will be documented here.
The Thang:
25 two handed swings
10 2 handed Over-Head presses
10 goblet or sumo squats
Flutter presses: 10 chest presses with the bell while doing 20 total flutters. Each chest press = 1 right and 1 left flutter
Bear crawl (10 yards out and 10 yards back)
Suitcase carry with bell (20 yards out and 20 yards back) switch hands halfway and move As Fast As Possible without running
10 two handed forearm curls. grip the top of the bell handle and curl up. You feel it in the forearms
20 lawnmowers (10 each side, for an extra challenge rotate your wrist so it’s facing out)
20 lunges (bell optional depending on balance, etc. 10 each leg = 20 total)
50 one handed swings (alternate between each swing or 25 left and 25 right)
30 seconds of rest
Rinse and repeat up to 45 minutes.
Gathered skunks: 6 rounds
Alf: (almost) 7 rounds
The playlist:
The Moleskine:
That was hard. Can’t short change that this was a solid challenge and with the restrictions just put in place by Mecklenburg County, this might be the go to WOD for the foreseeable future. But at least my forearms will be jacked.
Wash your hands, kids. And read this inspiring quote from Teddy Roosevelt. The critic will not be remembered, not even as a footnote, but the leader will always be remembered.
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt, Citizenship in a Republic
“It’s never enough to be strong, be brave and smart. Smart enough to be afraid, but brave enough to lead with your heart.” – Dan Yemin
3-25-2020 Virtual Workout
In honor of my grandfather turning 90 tomorrow, I developed this simple Weinke.
Warm Up: 2 minute Mosey, Jimmy Dugans, Calf Stretch, 20 Merkins.
Thang
Map out a 5K (3.1 miles) in your hood. At mile marker 1, 2 and the finish line complete the following exercises. If completing with others (with proper social distancing), circle back for 6 and complete the pain station as a group. They are:
(3) Burpees
(25) Box Cutters
(30) Derkins
Upon Completion of 5K and Last Pain Station, complete 90 Rocky Balboa’s (AKA curb kick or Riverdance. Start near a curb or other raised element, and with a barely rhythmic motion, alternately tap the toe from each foot on the curb.)
Mary for 2 minutes.
Moleskin
I chose reps of 3,25,30 as my grandfather was born on March 25th, 1930. I chose exercises whose first letter matches his initials – Berto Benjamin Dominguez.
His a very important HIM in my life, a role model. We were supposed to be going on a family cruise next week to celebrate his 90th, so I’m doing my part virtually to honor the man I call ‘Papa’.
At age 31, he, my grandmother and then 7 year father fled the communist dictatorship of Fidel Castro in Cuba and by the grace of God landed in the USA (first my grandfather had to flee to Canada, weeks later my grandmother and father were able to get on a flight to Miami. It was very common then for families to split up just to get the hell out of the nightmare that was Cuba then…google “Pedro Pan flights” to learn more…imagine hearing firing squads in your local park, the military knocking at your door and taking the keys to your home and your business..this happened to my family and so many others. ) When they reunited in the US, he didn’t speak the language, didn’t have a college degree nor a marketable skill. The only assistance they ever received were from friends and the church. He like many other Cubans at the time relocated to North Jersey, as the job market was much better than South Florida. Much colder than South Florida, but your wallet was warmer.
What makes me fill with admiration and love for the man I call Papa isn’t so much this one act that happened 59 years ago, but what he did for 59 years since landing on these shores. He raised a family, had nieces and nephews live with them until their parents could arrive, he financially helped many family members in times of need, loved neighbors like brothers, built a lovely home, cared for my grandmother during her battle with lymphoma…countless trips to Johns Hopkins, a bone marrow transplant, the ups and downs during her struggle and how he handled her passing with grace yet with much sorrow. How he took me to visit colleges all over the US once he retired from AT&T after 27 years of service. He drove me out to South Bend, IN to visit ND and surprised me that afternoon after the campus tour that we were not spending the night in Indiana but were headed to Chicago to see a Cub’s game. It was early May in Chicago and the weather was 30 degrees at night! I’ll never forget that night (and the fact he might have bought me a few beers too!). The countless Philly games he took me to when my grandparents lived in PA, the countless Yankee games. I could go on but I’ll stop here.
My grandfather is not a saint, far from it and has sinned many times, sometimes big, just like the rest of us. However he never continues to not grow, not even at 90. He’s become a much more devout Christian, has read the bible cover to cover at least twice, has read more books than I and I have a masters degree, could do a NY Times crossword puzzle faster than anyone I know and English wasn’t his first language. He’s recently picked back up the saxophone after a 59 year hiatus.
The times we are going through right now are tough, not doubt. Many of us will lose jobs, be furloughed, lost bonuses, etc. However know many others have endured much more, example above. We live in the greatest country on earth and we will all bounce back and thrive. Let’s help each other out during this time.
-Rudy
Ron Jeremy
Warmup
Mosey to the bottom of Nightingale and circle up
20 SSH
15 Imp Walkers
Calf Stretch hold
5 Diam Merkin
5 Reg Merkin
5 Wide Merkin hold
20 Mount Climb
The Thang
Mosey to the top of the first street. Will be going from top of the street to bottom of cul-de-sac do exercise and rinse and repeat for each street/cul-de-sac:
1st Street – 10 Merkins
2nd street – 10 Bobby Hurleyth
3rd street – 5 Burpees
End at top of the street for Ab Web:
1 Big Boi + 4 Flutter
Up to 10 BB + 40 Flutter
Halfway through, Dasher let me know that my counting was starting to get a bit … passionate sounding. Then mentioned something about my mustache making me look like some Ron Jeremy fella? Must be a stud.
1st Street – 10 Dry Docks
2nd street – 10 Speed Skater (2 is 1)
3rd street – 5 Burpees
A little time left back to hill at the bottom of Nightingale.
Mosey down – 10 squats
Pick a partner, sprint up hill, try and beat them
Rinse and Repeat twice
Mosey the long way back to COT
Moleskin:
Seeing a lot of the same faces which is awesome. People continuing to put in work and everyone following the guidelines to stay safe. Would love to see some new faces but also understand we need to stay as safe as possible.
Announcements:
Lawson group sticking with the 6am at the mill but may do a day at Quellin, school, and/or other side of Lawson
2nd week – Stay home and stay safe!
Brother’s Keeper
If you read nothing else, please skip down to the Moleskin.
The rest of the backblast is standard fare: we ran here, did these exercises, blah blah blah…
Warmup:
Mosey on down to the T intersection for a little something to get the blood flowing:
- 10 SSH IC
- 10 Imperial Walkers IC
- 10 Peter Parkers
- 15 Merkins
- 20 Plank Jacks
- Calf Stretches
- Right arm, right leg high
- Left arm, left leg high
The Thang:
- Paula Abduls (mailboxes on the right) to the cul-de-sac
- Up – 10 Dry Docks
- Down – 10 Squats
- Mosey back to the T intersection
- Suicides
- Run to corner – 10 Burpees
- Back to start – 10 Burpees
- Run to cul-de-sac – 20 Merkins
- Back to start – 20 Merkins
- Run to corner – 30 Bomb Jacks
- Back to start – 30 Bomb Jacks
- Ab work
- Rosalita – 20 IC
- Big Boys – 20
- Heels to Heaven – 20
- American Hammers – slow 20 IC
- White Board of PAIN – down the hill to the cul-de-sac, exercise and back – each time ADD the next exercise
- 10 Merkins
- 10 LBCs
- 10 Speed Skaters (each leg)
- 10 Dry Docks
- 10 Peter Parkers (each leg)
- 10 Squats
- 10 Mike Tysons
- 10 Big Boys
- 10 Jump Squats
- 10 Burpees
We ran out of time on the White Board of PAIN, but managed to make it through the Squats before we grabbed the board and ran back to the COT. Arrived right on time at 7:15, but O-69 is nowhere to be found. Sounds like maybe he was going to do some walking over in Tuscany, so we make an after-hours jaunt over there to bring him home. Into Tuscany proper and there’s no O-69 to be found. Chicken Little gives him a call and wut? he’s back at the COT waiting for us. Just missed each other on the mean streets of BC South Side. Glad he’s OK. Oh well, got us an extra 0.4 miles in, which never hurt anyone. But it does lead us to the…
Moleskin:
We didn’t know where O-69 was. Since he’s walking it’s often that we get separated a bit during the workout. But we checked in on him because anything could happen. That goes for outside the workouts too:
CHECK. IN. ON. YOUR. BROTHERS. Especially in times like these where we’re separated, isolated, and it’s easier to just assume everything is fine. If you’re not seeing someone posting, whether it’s the Playhouse, Strava, or even Facebook or other social media, shoot them a text or give them a call. Stop and think right now: “Is there anyone I haven’t heard from in a while?”
Go on…
Do it now.
Think!
Got someone in mind?
Good!
Pick up your phone and reach out to them. Make sure they’re OK. Anything could be happening in their lives. Be a good brother and take 30 seconds to let someone know you’re thinking about them. It doesn’t have to be touchy-feely. Here, I’ve got a template for you:
“Hey man, haven’t heard from you in a while. Just checking in to see how things are going and making sure things are good with you. Hit me up and let me know what’s new with you”
Not hard. Not long. Easy peasy. Be your brother’s keeper.
Skunkworks: 03/24/020
Men,
YHC had the keys to Skunkworks tomorrow … and you know the drill by now.
Here is the planned workout for tomorrow. This workout is designed to support OYO work at home or in small groups (with the proper precautions in place). YHC will be at the Arbo ABC parking lot at 0530 running through this workout. If anyone would like to stand 6 feet away and try it, I would welcome the company. The planned playlist link is posted as well. Enjoy.
Warm-up is OYO, but dedicate about 5 – 7 minutes to get the blood flowing. Recommended: Side Straddle Hops, quick run around the block/parking lot, 10 – 20 merkins, basic legs and shoulder rotation stretching (arm circles, alternating toe touches). Do not over exert yourself just get the blood flowing and heart rate slightly elevated. As always modify reps, be cognizant of your form, and stop if you feel something isn’t right.
The Thang:
25 two handed swings
10 2 handed Over-Head presses
10 goblet or sumo squats
Flutter presses: 10 chest presses with the bell while doing 20 total flutters. Each chest press = 1 right and 1 left flutter
10 yard bear crawl (5 yards out and 5 yards back)
20 yard suitcase carry with bell (10 yards out and 10 yards back) switch hands halfway and move As Fast As Possible without running
10 two handed forearm curls. grip the top of the bell handle and curl up. You’ll feel it in the forearms
20 lawnmowers (10 each side, for an extra challenge rotate your wrist so it’s facing out)
20 lunges (bell optional depending on balance, etc. 10 each leg = 20 total)
50 one handed swings (alternate between each swing or 25 left and 25 right)
30 seconds of rest Rinse and repeat up to 45 minutes.
Report back with the number of rounds you completed and I’ll add it to the backblast.
Here’s your playlist: https://open.spotify.com/playlist/7cCiXVBJmW69HHV4Q6zbRO
Unofficial official Lawson Sub 10 Pax Gathering
The Thang:
The Cock-A-Doodle-Doo (Lawson Style)
1/4 Mile Stretch – Up and Back
- 10 Jump squats
- 5 Burpees
Did this up and back 5x. Covered 2.5 miles.
20x Walking lunges, 3 burpees…declining WL’s by 5 each time.
Mosey back to start – Jack Webb (1 Merkin & 4 Air Presses)
Finished with COT
4 x 4 x 48 – Virtual CSAUP (April 3 -5)
Upset over your Spartan, Marathon, or any other event that was recently canceled? Well we have just the thing for you. With more virtual weinkes being shared then when Gov. McGreevey was in office, we figured it was time to share something bigger and more grotesque – a virtual CSAUP.
Starting on April 3rd anytime after 12:00 am, a group of “a$$hats” or as Hooch’s M refers to the group “infected a$$hats” will look to accomplish running 4 miles, every 4 hours, for next 48 hrs. Note: Once you start, you have to keep to cadence of 4miles x 4 hrs for 48 hrs. That equals 12 segments or 48 miles in 2 days. The virtual CSAUP will end by April 5th at 11:59 pm.
We will provide opportunity to register and record each segment via the F3waxhaw.life here shortly. Get ready and look forward to a couple other knuckleheads looking to join us and commiserate while earning a coveted special edition CSAUP Badge. If you use Strava make sure to track each of the runs and tag with “4 x 4 x 48 Virtual CSAUP – X / 12 Segment”
Stay tuned for more details!
Backside of the Crests
Since Monday is usually an Ignition or Flash day the easy fix for those who want to do Ignition is to add a 2 mile prerun on the front end of the virtual workout
2 Mile solo pre-run w/ a Zinfandel flyby at mile 1. Nice to see someone else out there in the gloom. With about a half mile to go Nails passes by on the bike headed to Virtual Flash.
Head back to to the new everyday COT (my driveway) to meet up with Speed Bump and Nails for the Cock-a-doodle-doo.
Diccs
Warm up
Slow mosey .25 miles
Spread out (10′ or more is preferred in the Crests) for 15 low slow squats , 15 imperial walkers, calf stretch, 10 Merkins, 10 Mountain Climbers
The Thang:
Find a .25 mile stretch triple nickel ( 3 exercises/ 5 times) running does not count
10-Jump Squats—5-burpees —10-bomb jacks
(At start of quarter mile 10 jump squats , halfway 5 burpees , at end 10 bomb jacks turn around rinse and repeat 4 more times).
Hip Dips – 10 on each side
Mosey .25 mile
Walking lunges – 20 then 3 burpees, 15 then 3 burpees, 10 then 3 burpees, and 5 then 3 burpees
Mosey .25 mile
Jack Webb 1 Merlin 4 air presses – 2 merkins 8 air press ect.. get to 6 merkins and 24 air-presses
Mosey .25 mile
Finish the Webb picking back up at 7 merkins and 28 air-presses get to 10 merkins and 40 air-presses
Mosey to COT and finish with ab work:
1 burpees, 4 big boys , 8 heels to heaven , 12 second elbow plank
2 burpees, 8 big boys , 12 heels to heaven , 16 second elbow plank
3 burpees, 12 big boys , 16 heels to heaven , 20 second elbow plank
.2 mile hard mosey to finish strong.
DONE!
Name-o-rama
Cradle to grave
Monday morning in the CREST
6:08am
Pre-work- via texted Schneider, and Ricky Bobby bailed and agreed to workout later – WTF is happening here? I guess with the lock-down and virus scare people can just make up their own darn rules and workout whenever it is convenient for them …. boooooooooooooooo
DICCS–
Warm up
Slow mosey 1/4mile
Circle up -10 low slow squats , 10 imperial walkers – 10 slow merkins , 5 diamond merkins , 5 wide Merkins – calve stretch
The Thang
triple nickel ( 3 exercises/ 5 times) running does not count
10-Jump Squats—5-burpees 5 high knees—10-bomb jacks
10 low slow squats before mosey
Mosey a 1/4 mile
Walking lunges – 20 then- 3 burpees, 15 WL – 3 burpees and 10 WL – 3 burpees — rinse repeat
10 low slow squats before mosey
Mosey up to intersection
Jack Webb 1 Merlin 4 air presses – 2 merkins 8 air press ect.. get to 5 merkins and 20 airpress
10 Mike Tysons, 10 shoulder tap merkins, stay in plank position when done pause…..
5 Mike Tysons , 5 shoulder tap merkins
10 low slow squats before mosey
Mosey down up road to COT
finish the Webb start at 6 merkins and 24 air-presses get to 10 merkins and 40 airpress
Mosey down and back in cul-de sac
Mosey to COT
1 burpee, 4 big boys , 8 heels to heaven , 12 second elbow planks rinse repeat but add 4 other than burpee increase by 1 each round until time is done. So second round would be 2 burpees , 8 big boys, 12 heels to heaven and 16 second elbow plank ect.. We got to 12 big boys..not bad
Moleskin
We had a great group today for some fun leg and arm work in the LARGE paved roads in the Briars and Crest. Even though we are on lockdown and panic is everywhere it is great to just gather ( but stay 6 feet apart) and get some good work in . It is also inspiring and uplifting to have some local kids get out with us and get their sweat on. Also I love seeing my nieces out here kicking some serious but– both Julia and Ava killed it today, proud uncle
We actually had 3 more FNGS TODAY in the Briars and Crest.
Ava Hayes ( Pulisic) named after USA soccer start Christian Pulisic.
Also we had the two FNGS from Saturday actually finish the workout and get their name now- Tyler Panek (Pinto) named after what he is going to school for – auto mechanic on high end cars
Nate Nelson ( Inspector Gadget) named after what he is going to school for – auto mechanic — but now we need to change his name to just inspector cuase it appears we have a inspector gadget oppsps..
Lastly- I FORGOT TO DO THE DARN PICTURE–.. UGHH!!!! sorry boys