I’m slammed with chores and not able to write something poetic today. This morning was amazing and I woke up with a smile on my face. I was anxious to get out there and was hoping to get 10+ so I could be activated to Q since I was the secondary.
HEY OH! We got 13, let’s do this….
THE THANG
Mosey to the front of the entrance and back. Circle up for….
1. 30 x SSH IC
2. 10x Moroccan Night Clubs IC
3. 10 x Merkins IC
4. 20 x Imperial Walker
5. 10 xLS Squats IC
6. Calf Stretch
Mosey long way out to main road and back to the school for a reverse Tyson Press Webb. Start at 10 and 40. Work your way down to 1 and 4
Mosey to school loop and pair up. Partner 1 does a hot lap, while partner 2 completes:
• 200 x Speedskaters
• 200 x Big Boy
• 100 x Bobby Hurleys
Let’s mosey to other side of the school. Grab some wall.
• 30 x Air presses with heel lifts
• 30 x Jabs with Toe Lifts
• Rinse and Repeat
Lineup across parking lot. Plank Box Suicide. 60sec plank. 30 x American Knockout. Suicides. 5 rounds. It’s good for the core!!
Mosey. See the other group. Mosey back to where we were. Line up again. 5 rounds of 20 x V-ups and a hard mosey to one of the lot and back. Cut short due to time.
Back to COT. Finished.
MOLESKIN
Absolutely thrilled to be back out there. I’ve been precautious during this time because I’m concerned about those I do and don’t know that are being impacted by Covid. I’m really happy that the board came together on basic safety measures and look forward to more people joining us as they see the now extended DiCCS we have added.
I was glad to see the leaders in my group, 6 total of us, follow those extremely basic guidelines and the fact that they were willing to follow me around in the gloom was even better. Also they didn’t really have a choice. We got 3+ miles, a smattering of exercises and then all rounded out with a nice coffeeteria shooting the shit.
It’s good to be back, keep up the good work and let’s continue to evolve!
ANNOUNCEMENTS
3rd F Tomorrow, see posts with Zoom info
All sites opened back up officially now but start times differ a tad. 6am start time on weekdays except Asylum, Ignition and Swarm starting 15 minutes earlier. All Saturdays at 7am
100 PAX Challenge. More details (and a BackBlast) to come but here are a couple bullet points:
– We are incredibly blessed to be a part of such an amazing organization
– Lots of PAX are fortunate and looking to give back during this time
– The 100 PAX challenge is a challenge to get 100 PAX to each give $100 for a total of $10,000
– We would give away all this money to 2-4 local charities in $2,500 or $5,000 grants
– Interviews to be conducted with local charities to see how F3 could partner with them for the long term
– We are in need of 2-3 add’l PAX to be a part of initiative
– No obligation to give $100; give what you can
Thanks for the support. Reach out to myself or @Keith Balaniz with questions.
PAX:
Orange Whip, EE, Puddin Pop, Cottontail, Geraldo, Stone Cold, Horsehead (QIC)
7 mangy Kashykkian moofmilkers busted out of the Phase 1 gate right as it opened at 530.
The Thang:
This backblast is a product of peer pressure, from people who didn’t even post to this. I was planning to kick my feet up and eat some of this imported bat jerky I just got in the mail from Ali Baba, but I suppose I can multitask. Might as well join the other 99% of folks “working at home” this Friday.
You know what I hate? No, not road cyclists and craft beer – that’s a given. I‘m talking bout Zoom. I hate me some Zoom. It combines the worst aspects of a poor quality phone call and an awkward in-person meeting. We tried a few Zoom workouts in April, and I suppose they met a need, but I am Zoooooomed out and can’t handle any more of this nonsense. They were funny though. Turkey Leg looked like he was trapped in a Turkish Prison, Hoover had some sort of Exercise Apnea that overwhelmed the microphone, some random dude worked out with a kettlebell in his kitchen, and Cottontail’s garage looked like something from the Red Green show. It was fun for about a week. Time to move on.
We had a good time out in the real world this morning. Followed all of the rulez and everything. Cottontail came in all the way from Frog Pond to work out with us. So did one of Puddin Pops farts. Stone Cold had on some brand new shoes that he was awful proud of. He got quite pale(r) when I threatened the mud, but we kept our powder dry. EE told us about the caravan of food trucks patrolling his neighborhood that he’s too cheap to order from, but I expected no less from a man who chooses Grizzly over Kodiak. Orange Whip has been huffing mold spores and was delusional. All he would say was “My name is Larry, this is my brother Darryl and this is my other brother Darryl” over and over. Oh, and I almost forgot Geraldo. I don’t think he ever left from last week though. He’s been working out continuously since April 1st. Somebody told him that if he worked out for 30 days straight he could make Vice President at one of the banks in town.
Speaking of Geraldo, he tells me that DREAD himself is coming to Q The Rock tomorrow. Tell you what, I’m ready for some F3 again. I just ordered 7 of the Starter Kits. For $25, it’s a real bargain. I’m going to reboot myself and only speak in F3 jargon for the rest of May. AYE BROTHER! Let’s sharpen some iron!
https://f3.mudgear.com/products/f3-starter-kit
So, lets’ get those starter kits on order and get back at it boys. We’ve got a long summer ahead of us.
HH
Another week and another virtual race.
This week the race is a virtual 10 miler with every person running 2 miles.
Since we did this about three weeks ago it was only fitting to return to Champion Forrest to see if our three weeks of Wednesday speed work had paid any dividends.
Rubbermaid came across us during warm ups and he joined us for our 2 mile segment along the way of his 9 mile or something run.
Hollywood’s alarm clock is still broken and Easy Button has a calf injury so only six of us ran today. The six of us took off at a fast pace. Either we were going to break our times from 3 weeks ago or bust hard.
Here’s how it went down:
– Dasher smashed his previous time by 28 seconds and averaged a 6:18 pace
– Bottlecap came in 12 seconds faster at a blistering 6:07 pace.
– Wolverine came in 10 seconds faster at a smokin 5:54 pace.
– Glider didn’t run three weeks ago but PRed on 2 miles with a fast 6:20 pace.
– Deadwood skipped two weeks of speed work and it showed, just joking, he was still moving at a 6:22 pace with a scorching first mile at 6:03.
– YHC was able to come in 8 seconds faster at a 5:51 pace.
Great job everyone. Way to put in the time during speed work and personally, thanks for the push and holding me accountable.
Looking forward to whatever stupid run we have planned for next week.
Didn’t sleep particularly well last night. Between the panic to not miss my Q and the random car alarm at 2am, that didn’t stop me from jumping up early and leading the PAX on a non-stop beatdown.
Side straddle hop x 20 OYO
imperial walker x 20 OYO
mountain climber x 20 OYO
12-3-6-9 lunges x 4 each direction
40 seconds – 10 seconds rest x 3 sets
Curls
Squats
Dips
LBCs
2 min run
40 seconds – 10 seconds rest x 3 sets
Overhead Press
Single-Leg Deadlift
Merkins
Flutter
2 min run
40 seconds – 10 seconds rest x 3 sets
Tricep Extension
Reverse Lunge Cross
Wide-armed Merkins
Dolly
M100
10 Burpees
10 Mountain Climbers
10 Squat/Jumps
Total reps 100
6 burpees
1 min
Freddie-Four Count
Heels to heaven 4-count
30s
Half Burpee
Thineskine
Thank you for joining me for my birthday q today. Thank you to Clyent Dinner for the inspiration. I’m spent. I hope you are also. Tabata timer works well when shared via screen with ‘share computer audio’ checked. Used a second computer to still see the pax on full screen. Can I have a birthday beer now? Shout out to all that rucked and continued with it during the workout (WT, Lex).
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Stairway to Heaven
Extra Credit:
Done!
Thanks to Speed Bump for taking us out in prayer.
9 Men showed up for another virtual edition on of The Arsenal / Rebel Yell
A discliamer was given and here is what we did.
Warm-up
15 SSH
15 LSS
15 Merkins
Run 2 minutes out and 2 minutes back
Round 1 – Back and Shoulders – 4mins repeating the Exercises all with a Coupon
10 Bent rows
10 High Pulls
10 Straight Arm Raises
Recover then 1 min out /1 min back
Round 2 – Cardio – 4 minutes repeating De-Constructed Burpees
10 Squat Jumps
10 Merkins
10 Mountain Climbers
Recover then 1 min out / 1 min back
Round 3 – Arms – 4mins repeating the Exercises all with a Coupon
10 Overhead Presses
10 Tricep Extensions
10 Curls
Recover then 1 min out / 1 min back
Round 4 – Cardio – 4 minutes repeating Super De-Constructed Burpees
10 Jump-ups on Chair (if your chair isn’t sturdy enough modify with step ups with high knees)
10 Decline Merkins
10 Donkey Kicks
Recover then 1 min out / 1 min back
Round 5 – Legs – 4mins repeating the Exercises all with a Coupon
10 Squats
10 Lunges – 5 each leg
10 Single Leg Deadlift
Rest for 45 seconds while we get ready for 4 minutes of 10 burpees EMOM
Done right on time.
Thanks for letting me lead and thanks to the men who showed up for giving it their all. This was a tough one.
Diccs- give to include social distance and heads up there is another group on campus who might RAT us out if we do not follow all the rules — FYI the Gazelles were out in force when we arrived– hummmm??? where they there to check up us t ensure we were following rules? check our parental permission slips? steal our bagged lunches? not real sure why they were there but I told our group to be ready for a show down as it appeared to be many Lawsonites running around…
Warm up
Mosey to front of school for 15- SSH, 15- perfectly counted imperial walkers by Schneider!! holy hell!! FINALLY, 15 merkins and a calve stretch.
Mosey to front of trail for the Thang
The Thang
Mosey to the shed while stopping at each light and alternate between 10 LBCS and 10 Big Boys 1/2 down the HEADS UP EVERYONE —-THE SHIRTLESS GAZELLES COMING ( the muscles on those dudes where bouncing everywhere)– GIRLS cover your eyes!! Fyi they ran right through the middle of us so we POLITELY parted the seas to allow them to WALTZ right on through — Not even one Thank you… ugh!!!!!
After the gun show came running through we decided to head to the shed for some wall work
3 rounds while staying in squat position
25 air presses / 25 air jabs
Mosey to stairway near buses ( 1 lap between each exercise and at bottom of stairs 5 bomb jacks and at top of stairs 15 calve raises)
15 donkey kicks, 20 box cutters, 15 merkins. 20 pistol LBCS
Mosey to bench area ( 3 rounds of 25 dips and after dips it is a sprint to the school for 10 bomb jacks)
Mosey around high school stopping in one of the cut ins for 25 donkey kicks
Mosey to front of high school 10 Mike Tysons
Mosey to front of middle school for 10 derkins then a lap 15 merkins then a lap.
Mosey to COT for some quick ab work 20 American hammers, 20 bicycles and finish with a 1 minute plank
Moleskin
It was our 3rd official field trip as a group and it is great to see the Cresters and a plus one traveled off site for a good gathered and great workout by Schneider. The PAX continue to impress and the youngster are starting to show some promise of continuing this back in the hood once the real F3 starts back up– time will tell!! Please keep 0-69’s daughter in your thoughts as she had a ER visit early morning and things seemed to check out fine but she was not feeling well , that’s why Chastain had to take control of the videoing– ( One day they will let me video again, I think I am ready!).
The adrenaline rush of the quarantine environment has passed. People are in various stages – weary, fatigued, impatient, and even fed up. We all want to get back out there, but there are many conflicting opinions & emotions. But we have to forge ahead. We have to create new momentum in the various areas of our lives. And “fitness” is certainly one that seems to to be a huge influence on all of us. And when we stick together, and look out for one another, it ripples positively in all directions.
Today we really built a bootcamp workout together. As Q I mapped out a framework for what I hoped we could do, but then all 19 Pax helped “fill in the blanks” to put together a strong beatdown of a Weinke! (at least it was strong on me). I may have called out about 5% of the workout!
Disclaimer given: Not a pro, suggestions, modify, but GO HARDER (at least by a little bit).
The THANG: (YHC called almost none of below. And there were a ton of exercises, so this might miss a few)
Warmups of SS Hop, Imp Walk, Peter Parker, Squat
Run Out & Back (around 25 yards) – Butt Kicks there-High Knees back, Side Shuffle there-flap jack back, Carioca there-flap jack back.
Run out/back, but do 2 exercises at the turn, and then 2 exercises back at the base…
3 minute “amrap” circuits – we did 2 of them. Repeat each exercise x10 amrap:
Back to “1 minute out, 1 minute back”
Mary – 6 inches, Rosalita
various Plank & 6 inches while we waited, throughout.*
(again I may have missed a couple things.)
MOLESKIN:
Thanks for playing along, and working together to build a strong workout. So cool we still have 19 in this vMaul, including FlutieFlake in New Hampshire, and Tuck with 2 of his 2.0s and bro-in-law. Many familiar faces, and some newer ones (welcome Bypass!!). Honeycomb was steaming at the end!
Great job all. Let’s all make sure to keep reloading our positive effort & energy “after the adrenaline” to create positive momentum in our lives. It won’t happen by accident.
ANNOUNCEMENTS
Thanks Point Break for the takeout!
Speed work day for F3 Waxhaw. With the upcoming virtual race series upon us and F3 Waxhaw’s desire to get faster this has sort of become a new weekly thing…
Warm Up:
The Thang:
Done! 6-7+ miles in the books for everyone
MOLESKIN:
Great to see some of the PAX out there today and really enjoyed the extra 10-15 minutes of socially distanced sitting around afterwards. Definitely one of those workouts you don’t want to do alone and the extra push from having others around helps for sure.