The old trick knee was feeling better for a Q at Chiseled this morning after an Ultimate Frisbee mishap a couple of weeks ago. It was balmy 38 degrees this morning but the boys were bundled up minus Recalculating in his shorts and short sleeve shirt and ready to go. My goal was to prove that you can have a gear workout and keep the heart rate up with very little down time for explanations of workouts.
Mosey to front entrance for Five Stones and back for circle up
15 Imperial Walkers
Stretch right and left legs
10 More Merkins wide grip
Mosey over to Mt. Chiseled and partner up.
P1 20 overhead presses with weighted bar and P2 20 upright rows with dumbells, switch equipment and 20 each again. They run opposite each other around Mt. Chiseled for 5 hand slap Merkins. Rinse and repeat 3 times.
After completion let’s do 10 burpees in 1 minute
Mosey to Parking lot and circle up behind cinder blocks. After each Rep Cycle rotate to next spot, one person on rope each cycle.
Then grab cinder blocks for next Reps:
15 Tricep Extensions
Mosey over to Mt. Chiseled again to grab dumbells and weighted bars and back for a little Starfish action:
4 Corners: Squats, tricep extensions, Rows and Rope jump over and burpees. In center perform the “Hoff” P1 elbow planks while P2 jumps over him. 5 times each partner
Audible to sprint station after 1 full round of Starfish: Groups of 3: One person is always sprinting, had to get the heart rate back up.
Finish up with some abs and more merkins and Time.
Good group of nine guys this morning for a gear workout. My goal was to keep the explanations down on stations so we eliminated any down time and heart rates starting to drop. It was also good to see all the equipment that has been donated out at Chiseled. It’s a great problem when you have to get another bin because we outgrew the last one.
Thanks for taking us out Doughboy.
After getting a good gear workout at Chiseled yesterday led by Wedding Singer I decided we needed to run at the Ol’ 87/Floater. I also decided instead of playing frogger with the cars on Providence we would stay on our side and find some new ground. Props to the site Q’s at the filthy Floater for setting the standard on DCSS, we were adequately prepared with headlamps, vest, cell phones and CPR certifications. With a nice warm morning and many Lawsonites at home mashing the snooze button it was time to take a stroll…….
With the help of the Zin Man who by the way is a freaking Gazelle now, we found a nice road leading out of downtown Waxhaw that actually had a sidewalk. After a quick warm-up in the church parking lot where I was told to keep the Banjo racket down a few times it was time to illuminate the headlamps.
Come out of church parking lot and cross Waxhaw-Marvin Road to find sidewalk. One mile out to intersection of Helms and Waxhaw-Marvin Road and one mile back. Made a stop out at the Barn for Partner work:
-Partner Al Gore 50 Hand Slaps
-10 Hand slap Merkins
-3 burpee hand slaps at the top
Way back did some LBC’s at the Barn(nice smooth surface for Moneyball)
Stopped at the Picnic shelter for 50 dips and some planks
4 Corners-Hit each exercise on the way out and run back to the beginning every time for 10 Merkins.
-Four Corners: 15 Squats, 15 Speed Skater, 15 LBC’s 15 SSH
It was nice to get back out and Q at the site of my VQ, eventhough it is the old dirty Floater. Crazy how warm it was this morning but luckily no nasty white v-neck t-shirts were rung out afterwards. Everyone pushed hard and luckily we were spaced out far enough that complaining wasn’t to be heard. There will definitely be some sore hammys tomorrow so in the words of the Great Steve Smith “ice up”.
Father Daughter Dance-www.markthismoment.com March 1st
Reach out to a Pax that hasn’t been in awhile, check on them
17 Pax came out for a nice rare dry morning to try out some new exercises at Wachtower. As I dug through the F3 Lexicon last night I had a few jump out at me: Bear-Muda Triangle, Alligator Merkins and Ascending Testicles. I texted the fearless Site Q Deadwood and told him my plan and he simply said “they will suck but do it and let the bitching commence.”
My biggest worry was trying to explain the exercises quick enough without too big of a break and tripping the “heart rate too low” alarms on all the expensive watches out there. But regardless if these are a hit or go over like a fart in church let’ go………
Disclaimer then count off 1,2 for your group the rest of the day
-Low Slow Squats
Indian Runs in your group to next station, person in the back does a burpee before heading to front
1st Station: 1’s Bearmuda Triangle: burpee at 1st cone, bear crawl to next come and do 2 burpees, bear crawl to third come and do 3 burpees, bear crawl back to original cone
2’s Alligator Merkins to 1st cone then run to 2nd light pole and do 5 burpees and then run back, Rinse and repeat each exercise 3 times.
Mosey around Hickory Tavern for some wall sits while doing air presses and jabs.
Mosey up to Station #2 Ascending Testicles: Walk your feet up to 15 degrees and do 5 Merkins, walk your feet up to 45 degrees and do 5 Merkins/Derkins and then walk all the way until your testicles are touching the wall then walk it back out.
Group 2 runs across parking lot for 5 Master Splinters and then back. Rinse and Repeat 2 times each.
Mosey over to Target parking lot for Station 3: Partner runs to 2nd light pole with other partner holds plank. We substituted some Dana Abs in for the planks to complete our full body workout. 3 Rounds each and done.
Everyone pushed hard today and I actually heard some encouragement out there from some of the Pax. Ascending Testicles was definitely a bad idea after our shoulders were smoked coming off Bear Muda Triangle. I almost face planted a couple of times when I was on the wall from my arms giving out. Other than that it was a great morning and I had a great time leading a great group of guys. It was fun to do a little research on some new exercises and roll it out to the Pax.
Weigh Loss competition has begun. Zin will bring the scales out whenever he posts for official weigh ins.
Tupperware on Q at Chiseled for tomorrow
Chiseled is off and running now at Five Stones Church and we couldn’t ask for a better Host for our group. The pastor has been out a couple of times to welcome us and today we picked up a fng from their bible study. As a site Q it has been great to watch the different styles of leadership and the different uses of equipment each Q has brought so far to Chiseled. Fuse Box and myself will keep adding equipment and different ideas to our awesome playground at Five Stone. Speaking of awesome playground, the lighting seems to draw in the pre-runners as we have noticed a huge up tick in pre-workout runners. Of course the final weigh in this morning had some Clydesdales out huffing and puffing early.
It’s Chiseled so let’s grab those bricks for our opening Mosey! Bricks didn’t seem bad at first but the grip started to go after awhile. Circle up for 15 SSH, 15 IW’s, 15 Merkins, stretch it out, grab those bricks 15 curls, 15 Upright rows, 15 presses
Mosey to front entrance of Five Stones with bricks of course and back to start Island running. Each island do 5 Thrusters x 5 Islands on the way back jump squats. Curls and Presses with bricks until the 6 is in. Partner up: hand slap merkins x 10 on the way down, x 5 on the way back as our shoulders started to give out. Next head to the rock pile and grab a rock between the two partners. Back to Island Fun, 10 thrusters each island while partner holds a plank then switch, carry the rock to the next island rinse and repeat for all 5 Islands. Curl and presses on the way back. Overhead tricep extensions until the 6 isn in. Let’s move on to Mount Chiseled! Partner 1 : burpees with the bricks(looked much more fun on video last night as I drank a beer and designed this workout on the back of a kid’s menu at Hickory Tavern) while partner 2 runs around Mount Chiseled. After 2 rounds and some nasty looks we finished up with 1 round of curl/presses. Grab your bricks and Mosey back to COT.
I heard quite a few this morning say it’s crazy how much adding a little weight make such a difference when doing these exercises. I think that’s Chiseled in a nutshell. Adding weight and gear design exercises should get us all out of our comfort zone and start putting on the extra muscle. I’ve heard from a few already that the soreness is setting in today so I count that as a Chiseled success. Don’t blame me, blame the bricks.
Bible Study at Five Stones immediately following Chiseled
New FNG named Raggedy Ann
BoneFrog Nov 10th
Keep bringing Dancing Bear soap, shampoo, toiletries etc…..
14 Pax came out for our 2nd official Chiseled workout this morning. While we may not completely define Chiseled yet, we are off and running and giving it the ol’ college try. We have accumulated enough gear to start making this interesting with many stations and plenty of lifting heavy objects. Thanks to many of you for the donations of gear as we get this up and running.
Mosey across the parking lot and around our running loop(Mount Chiseled) for our warmup mosey. Circle up and gave disclaimer. 15 SSH, 15 Mountain Climbers, stay down for Jimmy Duggans and stretch each leg, up and 15 Imperial Walkers and end with a 15 Moroccan Night Clubs.
Mosey to the rock pile and parnter up. Grab LIFTING rocks!(Shake n Bake and Southern Bell) Lock out elbows and lets Lunge to our first station, switch with your partner as soon as you can’t feel your legs anymore.
1st Station: 150 Curls, 150 Overhead Presses, 75 Thrusters, One partner lifts the other runs a lap around Mount Chiseled. When done one partner does upright tricep extensions while partner does lbcs unitl the 6 is in.
Mosey to next station: Starfish with a twist. 4 Corners: weighted jump squats, upright rows, weighted lbcs and tricep extensions. Twist=you run with the bricks and complete the exercises with the bricks. Merkins in the middle. 20 count every station.
Mosey to the next station work. Rope work(hurts so good), curls, straight arm front rows, partner pipe squats, Pit of misery(one legged step ups and foot release squats), Good Mornings and Resistance Band Runs(ouch).
Next station: Jack Webbs Chiseled style: Upright Rows and Curls, We made it through 6’s and did 7 upright rows before we were timed out.
Chiseled is off and running and we’re already seeing new guys come out do really well. Tupperware came out and kicked butt today once he found a ride. Deadwood must have forgotten the directions to Fivestones or he was too tired from posting the day before. All in all a solid effort today from everyone and hopefully some sore Pax that are on there way to getting much stronger.