4 PAX showed at the re-opening of The Arsenal. It’s been a pretty wet and rainy week, so YHC planned a Wienke that would avoid the grass and mud and what I’m sure was a swamp of a practice field. The disclaimer was delivered, this time I remembered the new bits too and we were off at 0530 on the dot.
From launch, take a lap around ILES stopping in the bus parking lot for a warmup.
COT / ANNOUNCEMENTS
So I looked at my calendar this week just in time to see I was the pilot for Chiseled. Awesome! Went to work on the ‘ol weinke and nothing… You’ve been there right? Weinke block? I guess there are many blocks but stay with me here… I was struggling to come up with some great material to please the masses for a Wednesday morning beat down and it just wasn’t coming together. Maybe it was still trying to work around what’s left of our quarantine guidelines because I do genuinely enjoy a smaller group. Anyway, I reached out to my fellow Chiseled board members late night and received nothing but humorous .gifs in return making fun of my lack of preparation. So here’s where we ended up —> Grab the old cardboard signs from your VQ and use those with coupons and / or rocks at different locations on site. Rinse and repeat with a run in between and voila!
Cardboard placed at each spot on site and waiting for launch. In my head I’m leading 10 – 15 and here we are at 20 bodies. Not going to work with my weinke so made the executive decision with Fuse box to take half the group. I’m not even sure what he did but his group clocked in more mileage than mine so we’ll assume it was good. Mosey started with our coupons heading towards the Five Stones entrance but dropped them off half way to do some Toy Soldiers ( thanks Tool Time for the reminder and you already know the names of the exercises better than most ). Moseyed to pick back up coupons and on to far back parking lot to pick a spot and complete warm up: SSH x 10 IC Imp Wlk x 10 IC Merkins x 15 Super long awkward calf stretch x ea leg – include Damascus one liners and signature groaning noises First cardboard round of pain: All with coupon Coupon swing x 20 Man makers x 10 LBCs x 20 Thrusters x 10 In between each exercise hold coupon over head and execute a walking lunge to other side of lot Hot lap around Mt. Chiseled after completing last exercise Rinse and repeat for 3 rounds – We changed the lunge in between each exercise to bear crawls and maybe something else but I can’t remember Moseyed with coupon to location 2 – Mt. Chiseled parking lot Squats w coupon x 20 Traveling merkin on coupon x 20 Jumping lunge no coupon x 20 M. Tysons no coupon x 20 Maybe this is where we did the bear crawls but we also ran backward across the lot and crab walked back in between each exercise. It was all very sucky… Bear crawl up steep side of Mt. Chiseled and mosey down the other side then bear crawl back up and mosey down after last exercise. Rinse and repeat for 3 rounds. Had about 90 seconds to mosey back to COT with coupons in hand.
I hate not being prepared but we got ‘er done and it seemed like most everyone was sucking wind so I’m going with a WIN on this one. Sometimes thinking on the fly and just going with it is better than being over prepared. We were able to make quick decisions based on the size of the group with this AO and it worked. Glad to see so many familiar faces and pax I haven’t been able to interact with in real life for so long. Catfish was so excited I was on Q this morning he called me at 5:25 wondering where everyone was at so I reminder him of our current “summer” schedule. Tool Time is still a “new guy” but I see him post everywhere, keeps up with Wolverine and Gerber during Waxhaw Express runs and leads the pack carrying a coupon while reminding me of the next exercise during my own Q… Oh, and he’s already on the Chiseled calendar for his VQ. Glad to have you on board and excited to see what you’ll do next! Shout out to all the other “newer” pax that are becoming regulars. I haven’t had a chance to speak with several yet but look forward to it now that we’re up and running again. As usual the morning was mostly a blur but I remember there wasn’t a whole lot of chatter going on and a lot of hard work. Our groups mileage was overall pretty low (under 2mi) but we made up for it wrestling those coupons the entire time. I had the privilege to take us out and Gerber screwed up the family photo but it’s the thought that counts.
Happy F3 1yr anniversary to Speed bump! Being Gerber’s 2.0 has it’s advantages. I wish he would have put an odometer on him to see how far the kid has run / biked the past year. I guess we can check Gerber’s Strava account because I’m sure it’s pretty close… We’re about half way on our 100 pax challenge to get to $10k and support our local organizations. Looking forward to see how this continues to develope and grow. Don’t forget to reach out to employers to see if they’ll match a donation etc. Q source this Friday 7am at Cuthbertson Middle – bring a chair and coffee cup Remember, there’s a reason when you think about someone suddenly or that one thing is on your heart. Act on it, reach out, do something.
27 Pax paid their respects on Memorial Day.
Warmup mosey to the standard Popeye warmup. 10x Merkins, mountain climbers, imperial swawkers, etc, broken up by 10x SSH each time (God bless the SSH).
Start the workout, incoming rules apply (yell incoming, everyone does a burpee)
Move to the hill. Bear crawl up the entire hill. Medal of Honor reading, RIP Mike Murphy.
Mosey to the bollards. LAC (legs, abs, chest) on stoplights, 10 reps each, to the soccer fields.
Low crawl (low, not bear, face dwn, everyone is wet) for 50 yds. Medal of Honor reading, RIP Desmond Doss.
Mosey with intermittent Mary to the high school football field.
Mogadishu Mile run back to the parking lot. Medal of Honor reading, RIP Gary Gordon and Randy Shurgart.
Gold star reading, RIP Ronnie Winchester, USNA football #73, class of 2001, Marine Lieutenant.
73 burpees, 10x each time broken up by variable Mary each time, in honor of my classmate Ronnie.
Bottom line, four veterans laid to rest, four primary exercises to honor them with random pain in between. Thanks for letting me honor four heroes, one of them a friend.
Chainsaw, Frack (fellow OG), Rockwell, Buckshot, Boytano, Rudy, Blades of Glory, Fuze Box, Flash, Goodfella, Pickett Fence, Bo Knows (FNG, 2.0), Back of da (sp?,) Swimmers, Ice 9 (fellow OG), Posse (a.k.a Sargeant Hulka, The Big Toe), Premature, Bottlecap, Heisman (Beat Army, dude!), Wack, Shop Dog (fellow OG), Oh-69, Ricky Bobby, J-wow, Chicken Little, Popeye
YHC pulled into the parking lot with a few minutes to spare At 0530 the 12 Pax was properly disclaimed, and we were off.
We took a nicely paced jog over to the parking lot with all the islands and construction equipment.
Hot Box Set
We jogged over to the hot box and partnered upPartner up, Partner 1 performs called exercise while Partner 2 runs and touches the church and back, then flapjack.
We then moseyed over to the rock pile, making sure we don’t leave our rocks on the ground in the way of passing cars, of which there were a couple at that hour. Choosing a lifting rock for the follwoing.
Repeato, except I called an #Omaha and we didn’t run to the rock but to the light post instead.
We headed back to the launch point stopping for an AYG run before working on our abs/”stomache”
4 men and 3 2.0’s split the Q at the latest installment of Garage Band.
Here are the exercises that each PAX chose as we built the pyramid:
Appreciated the group participation. Is a Tuck Pyramid an easy button for the QIC? Yes. Is it a fun and solid workout? Also yes. It also tends to be a well balanced one because of the variety of exercises selected by the PAX. The best thing about this format is that whenever you use it you are guaranteed a unique workout, never to be repeated again. We got in ~2.5 miles which is pretty good for a 45 minute bootcamp. T-claps to the 2.0’s (Odd Boy Out, Johnny 5 and T1000) for doing a great job picking their exercises. Especially T1000 w/ the burpees. Pretty ballsy!
We will continue Garage Band as long as there is demand for it. Who knows- maybe it’ll become a permanent addition to the schedule. YHC loves the 0630 start time which allows for a pre-run w/out waking up super early. And being virtual, you save driving time on both ends. For you runners it’s a great opportunity to get some running and cross training in on the same day, while still getting a decent amount of sleep. For the non-runners you get even more sleep. Everyone wins.
Keep checking Slack and the SCLT F3 site to keep track of all the virtual and in-person workout options in SOB Land. Some start times are being modified as we transition back to the gloom. The Maul is in-person tomorrow @ 0600.
Waxhaw Express is your weekly dose of a speed workout. It’s an hour and it’s also a great way to teach your body to run faster and get uncomfortable and progress.
DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10
Mosey back to AO
Done! Another 6+ miles in the books.
Thanks for taking us out Nails.
A little light on the train today. Apparently Deadwood has a new puppy that keeps him up at night, Dasher and Bottlecap took another form or transportation, and Hollywood was MIA. However, we did have one pax hear the call and
didn’t want to lift anything after yesterday wanted to work on getting faster. Welcome Recalc, first time caller.
Those that came saw Tool Time crush it, Glidah break through some mental barriers, Nails continue to get faster, and Recalc getting uncomfortable and faster. Well done everyone.
HawksNest at Dunkin
Side straddle hop x20
Low Slow Squat
Mosey to Wesley Church
Get a lifting rock
Count off 1s & 2s
Group 1 curl and press in sets x10
Group 2 run to back of lot and return
Flapjack until total of 160
Mosey to front lawn
Jack Webb w / rocks to 5&20
Mosey to OP
Squat/curtsy lunge sets x10
Animal crawl 4 forwards/backwards 30sec
Mosey to Dunkin
Back Scratchers/OYO Burpees (1,2,3,5… yes, skipped #4 to end at 6:15)
Counted off 17
Namorama: Hopper, Sir Topham, Circuit City, Deep Dish, Marge, O’Tannenbaum, Orange Whip, Bounce, Puddin’ Pop, Snuka, Hops, Jet Fuel, Limey, Snowflake, Flojo, Thunder Road, Cottonmouth
Nice showing of 17 on a humid but dry morning. Welcome, Sir Topham, for joining us this morning. Great to see new faces in the gloom. After a brief warm-up we got down to business with a quick mosey to Wesley Church. YHC was easily persuaded to drop the rock count of 200 down to 160. The Jack Webb on the front lawn was ‘fun’ only to be followed moments later with a mosey to OP to smoke the legs with a squat/curtsy lunge set followed by bear crawls, a few other things, then a mosey back to Dunkin finishing off with Mary. Total 3 miles.
Thank you Hops and Hopper for the opportunity to lead! Looking forward to soon returning to Latin campus.
Hydra opens at Olde Providence MS this Thursday at 6 AM!
A Ten-some took to the back nine at the Bushwood long course and crushed it!
SSH X 18 IC
IW X 18 IC
Plank for 30 count
Merkin X 9 IC
Start each hole with 1 burpee X hole No.
Long Mosey back to clubhouse.
Not much to say here other than to apologize for getting us back to COT a few minutes late due to some unforeseen flooding of the Marvin Creek walking trails. Everyone worked hard, got a full body bashing and some cardio in today at the finest CC this side of 12 Mile Creek.
100 PAX challenge is still going. Donate if you can.
Dromedary, CTT and Chiseled are on the menu for tomorrow. Pick your pleasure.
Shop Dog leading Q-Source immediately after Swarm/Impromptu on Friday from 7:00 – 7:30.
YHC took us out