Author Archive Banjo

Such A Bad Idea

What a beautiful morning to get out and bathe in the pollen that is suffocating right now.  8 very fit guys and 1 fat feller showed up for a nice 4 miler at Homecoming.  As we were ready to start Recal looked at me and growled “I am waiting for some damn Clydesdales to pull in”.  Yep you and me both buddy.   I at least knew Zinny Boy would play in the back with us as he was up late last night in the sauce and stirring up trouble on the Ol Crest of the Briars Facebook page.  I gave the disclaimer and checked to make sure we had a CPRer on hand as I am a month into Keto, just had my Johnson and Johnson one shot yesterday and I am allergic to everything on God’s shiny green Earth.  Off we went on a long opening Mosey.

 

That Thang:

Warm up in the back of the school with some stretching, Merkins and SSH’s.

1st Exercise: In big parking lot in back run down to curb Merkins x10 back pedal back to curb at start for Bobby Hurley’s x10.  Five Rounds.

Mosey to Alcove in back for 1/2 Web of Merkins and V-Ups. Mosey back to front of school to bottom of the hill.

I pre-apologized to the guys that this exercise would be bad.  Start at bottom run to the top of the hill and do burpees at bottom do a 30 second plank hold each round.  First round 10 burpess, then 8, 6, 4 and 2 burpees each round at the top of the hill.  That hill is simply miserable.  I’d like to name it Mount Misery.  Marketing Department please make those changes.  I think Gerber successfully lapped us all on the lovely exercise.  This also inspired my title of this backblast.  Let’s mosey to basketball courts.

Everyone was pretty gassed at this point but let’s line up for some suicides.  Worked in some V-Ups and Big Boy’s in between Suicides.

Mosey to front of school for some partner work.  Partner 1 runs while partner 2 completes 100 speed skaters, 100 Bobby Hurley’s and 100 Squats.

Mosey back to start for 3 minutes of Have a Nice Day!

 

Moleskin:

It really was great to lead this group this morning.  We had some good banter with the group.  It was good to learn about Honeycomb’s son Chum as we were going through the exercises.  He is on a college fishing team hence the name Chum.  Also had some great discussions afterwards at Coffeteria.  Discussions ranged from Wolverine is a maniac on a mountain bike, breaking your putter in a round of golf, Nascar(Scuba Steve has been to every track in the country) and buying ticket for the new soccer team in Charlotte.   All in all a great morning to get out with a great bunch of guys.  I’m sure you all didn’t mean to call me all those potty names on Mount Misery as well.

Announcements:

Rockwell is permanently moving Off the Chain to Wednesday nights.  Locations may change but will always be Wednesday’s now.

Waxhaw Clean Up is next weekend with Coffeteria to follow.  Bring blowers, rakes, gloves bags etc…….

The Burpee Mile!

What an awesome morning!  42 guys out at Ignition and Flash.  Little over 50 men when we count the other Waxhaw area workouts.  Amazing what a little warm weather can do to bring the numbers out.  I sent a quick message out this morning to bring reflective gear and headlamps as we were heading off campus for Flash.  My phone immediately lit up with inspiring words from our marketing department.   “Hey moron, your not supposed to go off campus on a 45 minute workout”.  Oh Contraire!  I needed the miles after committing to the Rooster so Let’s GO!

Warmup with a opening Mosey up to front of High School.

SSH x15, Jimmy Dugan Stretch, Calf Stretch Merkins x10

The Thang:

Mosey to front of Champions Forest for the Burpee Mile!  Stop at every light on right for 1 burpee on the way down.  15 Big Boy sit-ups at the end.

Coming out stop at every light on right for 5 Bobby Hurleys.

Cross back over to Cuthbertson and hit every light pole on the right on way to stadium with 5 Merkins.

Mosey back through the school to COT.  Finish with Ignition guys for some ab work.

 

Moleskin:

I heard anywhere from 3.25 to 3.7 on the fancy watches so I will take it and job well done to all the pax.  Gerber introduced me to the Burpee mile awhile back and it was awful then and still today.  Coming out is definitely more up hill and way worse.  I realize this part really took guys out of their comfort zone but everyone pushed and completed it.  You’ve heard it 100 times amongst this group “keep showing up and keep pushing”.  I was thinking to myself on that last uphill portion to the stoplight that if I wasn’t with this group of guys I would have stopped and walked.  That’s what F3 is all about.  Showing up and being held accountable.

Did you know it took me longer to tag everyone than it did to write this backblast?

 

Announcements:

Need more guys to sign up for Rooster as guys will drop out as race gets closer.

Q School this Saturday.  Get signed up now!

 

 

Banjo no longer has the Gout!

2 weeks ago I had a lovely gout attack in my ankle so my Q was delayed until this week.  Luckily Easy Button was passing the torch to Schneider’s Crestonian lover Ricky Bobby in the middle of the monsoon last week so I got to miss that fun.  I’ve always enjoyed Qing Watchtower and would put the amenities up against any other site in the land.  We explored 2 neighborhoods a track and discussed ingesting heartburn medication rectally all in 45 minutes.  Selfishly my goal was to run a bunch to get ready for the CSAUP event this Saturday.  And run we did…….

Warmup:

Mosey to the back of the school for SSHx15, Jimmy Dugan stretch, Merkins x10, more stretching and we are off.

The Thang:

Long Mosey to Brookmeade neighborhood.  First intersection we come to on the right we do 1 burpee every driveway on the right all the way to Belle Arbor intersection.

Then 5 squats all the way around loop until we meet up with Belle Arbor on the other side.

Let’s Mosey across the street to other neighborhood.  8 light poles to the end of this road from front entrance:  10 merkins each pole going down, 10 Big Boys coming back

Mosey back to front of the school for 4 corners around flag pole:  10 Bobby Hurleys at 2 corners and 10 bomb jacks at other 2

Mosey to back of school for track work, 15 donkey kicks then lap, 10 air presses 1 lap

Mosey back to COT for some ab work last minute.

Moleskin:

I heard anywhere from 3.3 to 3.5 miles were reached.  I heard a bit of griping about the miles but honestly was too busy sucking up all the oxygen in my general vicinity to care.  Funny thing is I finally joined the watch club and forgot to set my watch on the first day.  Maybe I’ll surf GM today and find the cool watch club channel that I’m sure the Zin Man started a couple years ago.  One interesting fact was this group was sponsored by Geritol.  We had 1 Triple Respect, 1 Double Respect, 6 Respects and 7, 40 year olds knocking on Respect’s door.  Someone tell that Bot character on GM to put that interesting fact for facts in his pipe and smoke it.

Announcements:

Keep Zin’s buddy and family that’s a F3 Metro guy in your thoughts and prayers.

Keep the family of Mr. Stanley, UA Teacher in your thoughts are prayers.

Sign up for the CSUAP event in Waxhaw this Saturday.  Start time at 7:30am at start of Floater.  Join in at different times if needed.

Back to the Original Stomping Grounds

It was awesome to be back at Chiseled Today.  I helped Fuse Box launch Chiseled many moons ago and it was great to Q it this morning and see it’s doing very well.  I threw Fuse for a loop this morning when I forgot to wear my matching Rocky Suit.   It was great to see some familiar faces and also meet some new guys.  When we launched this site our goal was to have guys concentrate on function and form and move a ton of gear around the parking lot.  Coupons and rocks are our only gear for right now but they are still offering a killer workout.  If you concentrate on form and put in the reps the Q is calling for I promise you will get a really good workout in.

Warmup:

Mosey up to Cuthbertson and back and circle up.

SSH x15

Moroccan Nightclubs x10

Merkins x10

Bunch of Stretches

Wide Arm Merkins x10

That Thang:

Grab Rocks out of the rock pile and place them opposite cur to Coupons on other end of parking lot.

Rocks-x15 Tricep Extensions run to opposite end Coupons x15 Thrusters (3 Rounds)

Rocks x15 Overhead Presses run to opposite end Coupons x15 chest presses from ground(3 Rounds)

Rocks x15 Lunges with Rocks overhead run to other end Coupons x15 Curls (3 Rounds)

Put Rocks up and Mosey back to Coupons for Coupon work

x15 Upright Rows, x15 Squats, 10 Merkins off the block, Ab work and then something awful Popeye had us do!

 

Moleskin:

All 14 guys crushed it this morning.  I was really impressed with everyone’s work ethic.  Little moaning about the extra running between rock and coupon stations.  I just figured since we had so much fartsacking yesterday that we needed to get some extra running in this morning.  Again it was really great to be back out at Chiseled and looking forward to many more workouts at this site.  Next time I Q I may try out those new running trails.

 

Announcements:

Continue to keep Shop Dawg’s family in your prayers

New times are opened up for the blood drive this Saturday, get signed up if not already.  Coolers of beer to follow blood drive.

Q-Source every Monday after Asylum

 

 

Patio was Baking at Clyent Dinner

It was really ass swamp producing HOT!

Warm up down the sidewalk with a Mosey and stopping for SSH, Al Gore/Moroccan Night Clubs, Mosey some more stop for Merkins, calf stretch, Wide Arm Merkins, Duggans, 6 inches, Warm Up Complete.

Mosey up to the traffic circle by the stadium and back to the rock pile.  Grab a rock:

10-8-6-4-2

Burpee then broad jump over rock x10, Al Gore/rock press x10, Lunges with rock over head x10

Same exercises all the way down to 2.

Mosey to traffic circle.  Up top complete 25 step ups and bottom circle 10 Merkin Shredders.  Each group completes top and bottom.

Mosey to stadium parking lot.  Up 2 lights for 10 Speed Skaters and back 1 for 10 Bobby Hurleys.

Mosey to school and find a wall for:

9-7-5-3-1 Mike Tysons, Big Boy Sit Ups and Donkey Kicks

Mosey back to COT and find some shade!

Moleskin

It was hotter than two rats scrompin in a wool sock!

 

 

 

Watch Out for Sammy No Shoulders

9 Men joined in for a few miles around an empty campus this morning.  The Ecoli in the water got school cancelled again and gave us some fresh non diesel fumes air to fill our lungs.  The fear of the beer virus must have kept quite a few in the sack this morning because it was much lower than normal turnout for Impromptu.  Last Q I had here we had the great blizzard of 2020 with a mere dusting that kept everyone away as well.  Beginning to think the Pax just don’t like a good old fashion Banjo Beatdown.  Anyways if you missed today you missed out on learning about Sammy No Shoulders(Snakes) and the Man in the grey Suit(Sharks).  Deadwood also told us what his wife said about all of his recent weight loss but this is not the place to discuss his weinke, it’s all about my weinke.  DICCS given and we’re off.

Warm-up run to the front of High School

SSHx15, Jimmy Dugan stretch, Merkins x 15, Calf stretch, Wide Arm Merkins, LSS, Diamond Merkins

That Thang:

Mosey to back stadium parking lot for 2 minutes on the clock for 20 Burpees.  Glad to see everyone pushed and accomplished the goal.

Line up for Indian Run, stay on the outside and all the way to Rudy’s Poop Palace.

Find a spot on the wall for 20 Donkey Kicks, Air Presses with Toe Raises, Jabs with Heel Raises

Grab a running rock, everyone grabs one, no sharing and passing germs amongst our rocks!  Here is where I proclaimed watch out for Sammy No Shoulders when searching for your rock. Which Zin responded with a “What in the hell is a Sammy No Shoulders”? My response was “Have you ever seen a snake with shoulders”?  With the rocks Mosey back to stadium parking lot traffic circles.  Drop the rocks in top traffic cirlcle, This exercise:  run to school picnic tables for 15 step ups, back to top traffic circle and run around the loop with rock above your head, then run to bottom traffic circle for 10 Merkin Shredders.  Complete 2 total rounds.

Mosey back with rocks and drop them off and head back to back of high school.  Time for 1 loop of 10 Carolina Dry Docks at bottom intersection, run to stairs and knock out 2 burpees, Bear Crawl from top of the stairs to wall for 5 Mike Tyson”s.  Love this little loop because you can finish off any body part that isn’t hurting.

Mosey back to COT with a stop for some dips, LSS and a nod to Recal with some Bobby Hurley’s.  That was our version of the NCAA tournament since we won’t get to see on this year.

Moleskin:

All in all and great morning with good temps and a nice breeze.  I believe I heard we were a little over 3 miles in total.  I was really proud of this group pushing hard especially on the Indian Run.  Indian Runs are one of my favorite things to plan in a weinke because they are an opportunity for us to hold each other accountable.  Swarm also was around this morning but they couldn’t get on the track so I believe they went into the woods and played Hide-and-go-seek.

Announcements:

Convergence with Coffetteria tomorrow, everyone come to Cuthbertson after Homecoming, Commitment and Gladiator

Speed for Need is Cancelled

4-6 Five Stones for Celebration of Life for Marcus Wright, need people to help seat.

 

Burpees and More Burpees

23 Men came out this morning for some high mileage and way too many burpees.  I let Smithers(who is down like 30 freakin pounds btw) know that we would be heading off campus and to bring some headlamps.  I really enjoy the neighborhood next to Watchtower.  It has nice wide roads, gradual hills, good lighting and well designed for our purposes.  My partner in crime Zin Man was coming off a 4 day party in South Beach so we were kind of touch and go on the ride there with his stomach rumblings.

 

That Thang:

Warm up lap and circle up in front of the school.

SSHx15, LSS x10, Merkins x15, stretch the hammy’s and calves for Bobby, Wide arm Merkins, 6 inches Plank Jacks and the blood is flowing.

Let’s Mosey to the Neighborhood, stop for 5 Burpees on the way to let everyone catch up.

First Exercise: 1 Dry Dock on one side, 10 on the other side with 5 Burpees in between and top of the hill.  Next round 9 and 2 and Dry Dock count, the idea is to continue to 10-1 reps have been completed in opposite ends of where we started.  Transporter put this exercise on us at Swarm a couple of months ago and it has stuck with me as being awful!  However, we did Merkin Shredders at each end instead of Dry Docks.  It was really Bad!  We probably could have done 3 miles if we completed the rep scheme but it was time for some pull-ups.  Let’s Mosey back to school by first partnering up with one partner going one way and the other goes the other way around the loop to meet back up at intersection on the way out for 10 hand slap Merkins.

Next Exercise: at the playground partner up for Cindy(5 pull-ups, 10 Merkins, 15 squats), one partner does this while the other runs a lap around the track.  Each partner does 2 rounds of each.

Mosey to front of school to hit one burpee at every light pole on the way back to COT.  Done!

Moleskin:

Everyone I thought pushed hard this morning.  We had perfect weather that I’m sure will change by tomorrow with our lovely weather here in the Queen City.  I believe everyone clocked in between 3.5-3.8 miles so great job to all.  Great Job to FNG Man Touch!  He really did cringe when we named him  so job well done to whoever came up with the name!  Big Congrats to 0-69, who’s down 29 pounds since he started posting.  Awesome Man, keep coming.

Announcements:

Mark this Moment for Father Daughter Dance.  March 6th at Ballantyne Hotel.

Gladiator this Saturday, Place yet to be determined.

Rooster marathon relay, Rock Hill sign up

 

Burpee Indian Run Was a Crowd Favorite

I had to give this backblast this title simply because of the overwhelming disdain everyone displayed when I said “alright boys, 2 lines for the burpee Indian Run.”  That title just barely won out over Ol’ Captain One Eye got stuck in Utah and abandoned his Q.  Anywho, 32 Men braved the 33 degrees outside this morning between Flash and Ignition and kicked butt.  I’ll admit I stole a few things Dasher did on Friday at the inaugural Swarm workout.  My goal was simply to keep everyone moving with the low temperatures outside.  NO Webbs that stop the flow and lower the heart rate!

Warm Up:

Mosey down the pass to Rudy’s Poop Palace, on the way butt kickers, high knees, karaoke and circle up:

SSH—-Audible let’s move up the road to get out of the bus driver’s way.

SSH x 15, LSS x10, Moroccan night clubs x10, Merkins x10, calf stretch, jimmy dugan stretch, 6″ Plank Jacks

That Thang:

Partner Up with P1 running to school and complete 20 dips and 20 step ups, P2 runs to lower traffic circle by stadium and bear crawls the entire circle.  Meet in the middle for 5 hand slap Merkins.  Complete 2 full rounds.

Mosey to bottom of hill by stadium for 2 light poles up on left at sprint/mile pace then 1 light back at recovery jog.  Make it to the top of the hill.  This got the heart rate up very quickly and I believe our FNG(Slow Pitch) spilled some merlot.

At the top of the hill, 2 Lines for Burpee Indian Run.  Lots of groaning and foul language commenced at this point.  Guy in the back does burpee then sprint to the front.  Run to the sidewalk below the stairs.

From there 10 Dry Docks at intersection, run to stairs 2 burpees before going up, lunge walk to wall and then 10 Mike Tysons.  Everyone got 1 round some started on round 2, time to get back to COT.

Moleskin:

Great to see these big numbers on a nice chilly Monday.  NO excuses when we have so many options out there available to us.  Guys pushed hard this morning and I believe Flash out performed Ignition!  Big props to all those staying strong in the Dryuary, I know it’s not easy but stay the course.

Announcements:

Collect the toothpaste, tooth brushes for the F3 Guys

Folding guys needed this Saturday from 8-12ish.  See Dana for more details.

 

Prepping for Dryuary

Damascus texted yesterday morning just as I was really getting to the meat and potatoes of my heart felt apology to my beer fridge in the garage.  I was right in the middle of my “but the kids will come and store their juice boxes with you and maybe even their ice cream” when I looked down to see the text I need an emergency fill in.  Knowing Monday mornings are my kryptonite I decided to take the Gig to ensure my posting and keeping Zin from blaring his horn in my driveway at 5am.  I also need to kick start my Dryuary motivation into high gear because let’s be honest it’s going to be rough.  I think Clemson has a better chance of beating LSU in the Natty than me making it a month or DW has a better chance of not Qing in 2020 or Fuse has a better chance of doing a full burpee and not a Aussie burpee but nonetheless in the spirit of “what in the what did I just sign up for” let’s go do this thing!

8 guys joined me this morning for a mainly dry tour around the Wesley Chapel storefronts and into Wesley Oaks neighborhood.  It was a really fast group so we were able to cover ground pretty quickly and move from one station to the next.

That Thang:

Warm up: 20 SSH, 15 IW, 10 LSS, 20 Merkins and stretch

Mosey to Hickory Tavern for 50-40-30-20-10 Descending reps

50 Air Squats, 40 Walking Lunges, 30 Dips, 20 Merkins, 10 Burpees, When you finish elbow plank until everyone is done.

Mosey around HT and Brooklyn back to where we started for a TABATA Style 30 Seconds on, 10 seconds off, we alternated between Makhtar N’Diayes and Steps Ups, 2 rounds each.

Line up for Burpee Indian Run to Wesley Oaks!  This is always a brutal test especially when you have someone like Ice 9 that runs past the front guy by 50 yards in a full sprint.  I had the unfortunate role of of going behind him and it was awful.  Upon the call for recovery I couldn’t breathe and get out the next exercise.  Let’s do every light pole on the right and alternate 20 Bobby Hurley’s and 20 Speed Skaters, up to main entrance and back.

Mosey to Pets Mart for some Partner Work:  100 Donkey Kicks between partners.

Grab some wall for air presses and Jabs with heel raises and toe raises thrown in.

Mosey back to start for 3 minutes of Ab work and Done!

 

Moleskin:

I was already really sore from a brutal Q on Saturday from Zin Man at Homecoming so this morning was tough to keep up with this group.  The descending rep scheme is something I wanted to try for awhile and it seemed to go over pretty well.  I always enjoy trying to throw something new into each Q, sometimes it works and other times it falls flatter than the beer in my fridge come February.  Props to Ice 9, that dude is a machine!  That Dude has one speed called Balls to the Wall!

Announcements:

Convergence tomorrow at Bushwood with Pushed back Holiday Start Time of 6:30

Convergence on Wednesday at Cuthbertson at 7am.

Dryuary starts the 1st.  Can’t Wait!

 

 

And the Pax just kept coming………

The longest part of this Backblast was watching the video and tagging everyone that came out this morning. It was really great to see 37 guys at our combined Ignition/Flash COT. There must have been some major eating getting done over Turkey Day to see such a great turnout this morning or maybe the Pax just needed a good old fashion Banjo beatdown.

As the Pax kept arriving and the numbers kept getting higher and higher I soon realized the Weinke would needed to be changed on the fly. DICCS given and it was time to lead this Mob.

Warm Up:

15x ssh, 10 LSS, stretch, 10 reg Merkins, calf stretch, 10 Wide arm Merkins, 10 6 inch Plank Jacks(blood was officially flowing)

That Thang:

Mosey back to parking lot. Tried a new type of circle back for the 6 this morning. Instead of jumping in and picking up wherever the 6 was at in the exercises and staying with him, simply run to him then back to the finish. Rinse and repeat until 6 is completely finished. Idea was that the Gazelles could get the miles in and you don’t have 30 guys on top of the 6 causing too much of a log jam and this seemed to keep everyone moving at their own pace.

Every light pole alternate 10 merkins, then 10 Bobby Hurley’s all the way to Rudy’s Fecal Fort. Grab some wall for air presses x20 and 10 Mike Tysons.

Mosey to top traffic circle by stadium, lunge walk the circle until the 6 is in. Partner up and complete 5 burpees up top, 10 Dry Docks at bottom with 5 hand slap Merkins when you meet up. Complete 2 rounds.

Mosey back towards steps at complete 5 big boy sit-ups at intersection, run to steps and complete 2 burpees before going up, bear crawl to wall, then 5 Mike Tyson’s. Rinse and Repeat 2 times before Moseying back to Rudy’s Poop Palace. On the way back every other light for 5 Burpees. Merry with some ab work and Done!

Moleskin:

Bread Bowl broke wind, then he had to go for real, Zin had to help him get cleaned up, they were both late for COT. Just wanted to see if anyone is still reading at this point.

Announcements: Effies this Saturday, Crest of the Briars come get your feelings hurt.

14th is Zin Man’s Beer exchange, downtown cleanup that morning.