Author Archive Brutus

Let me adjust my WEINKE

Happy Friday everyone, the rain is gone, and temp is exactly right to loosen up quickly.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety) – Centerfold late again

Warm Up:

  • SSH – 30 seconds
  • Imperial Walkers – 30 seconds
  • Moroccan Nightclub – 30 seconds

 

The Thang:

TABATA

Round after Round of Bicep and Triceps

Couple rounds of some awful ab work – I hate Windshield Wipers

Many rounds of Chest Work

More rounds of Bicep and Triceps work

MOLESKIN:

Not a lot of detail on The Thang. I was playing with my Weinke all morning, but I think everyone enjoyed the show. Sometimes you just must play to the crowd. Most of us are still physically and mentally exhausted from Monday, so there was 0.0 chance of us doing anything lower body.

I think everyone got exactly what they deserved today. My arms were shaking while trying to maintain perfect form. (Recalc approved) Today was a sad day when the inevitable happened, we lost Easy Button. We did gain a Dumb Ass Kiss though, so we will celebrate the little wins. The child like banter was on full display again today. Please feel free to come join in one of these days.

ANNOUNCEMENTS:

  • 100 PAX challenge is here. 100 individual pax donate $100 so that we have a fund to make some impactful local donations in the very near future.

I’m 175 Weeks Pregnant!!

Happy Friday everyone, the rain is gone, and temp is exactly right to loosen up quickly. Low 60’s with some humidity makes for a great workout.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

  • SSH – 30 seconds
  • Imperial Walkers – 30 seconds
  • Moroccan Nightclub – 30 seconds

 

The Thang:

TABATA

Group 1 – Use a small brick or nothing (3 rounds)

  • Front Shoulder Raise – 30 seconds
  • Lateral Shoulder Raise – 30 seconds
  • Shoulder Shrugs – 30 seconds
  • Arnold Press – 30 seconds
  • Reverse Flys – 30 seconds
  • Upright Rows – 30 seconds
  • Shoulder Press – 30 seconds

 

Group 2 – Use a Coupon, small brick, or Dumbbells (3 rounds)

  • Hand Release Merkins – 30 seconds
  • Coupon Bench Press – 30 seconds
  • Dumbbell Flys – 30 Complete
  • Flutters – 30 seconds
  • BB Situps – 30 seconds
  • Skull Crushers – 30 seconds
  • Crab Dips – 30 seconds

 

Group 3 – Use a Coupon, small brick, or Dumbbells (3 rounds)

  • Irkin – 30 seconds
  • Coupon Rows – 30 seconds
  • Coupon Curls – 30 seconds
  • Overhead Tri-extensions – 30 seconds
  • Coupon Shoulder Press – 30 seconds
  • Tri Kick Backs – 30 seconds
  • Hammer Curls – 30 seconds

 

MOLESKIN:

Today was a great workout and even a better time. The morning started off slow with low turnout, but quickly gained some steam. Chastain shows up in a minivan I have never seen and rolls out of it like he has been drinking all night. Was he on a bender and stole some poor ladies van? Centerfold shows up on two wheels like he is late for Chiseled again. I think he stole that car too. Posse is late for my DiCCS presentation and then O-69 rolls in with Wax. Now it is a party.

If you’ve never been to Diesel, you’re missing out. You can get some great work in and enjoy a ton of fun mumble chatter. Proximity is a breeding ground for Scooby Do behavior. Last week I learned about a FUPA. Wow. This week Chastain mentioned about 10 times that something needed to go in the Back Blast. We all laughed hard when the topic of Mayhem “pitching a tent” came up. I have a feeling that we are about to lose Easy Button to the running academy but hope he will share what he has experienced with this different group of clowns.

There are quite a few people on the Mash Team right now, so just let us know in the Playhouse or News Channel if you want to partake on a day other than Friday. You can always pre-run or post-run if you need that.

ANNOUNCEMENTS:

  • 100 PAX challenge is here. 100 individual pax donate $100 so that we have a fund to make some impactful local donations in the very near future.
  • Premature is on FOR HIS DEBUT VQ tomorrow morning at Blackhawk at 7:00am.  Don’t want to miss this!

Diesel Likes Tabata

DICCSs given

Warm up

Warm Up
Exercise Time Rest
SSH 0:00:30 0:00:10
Imperial Walker 0:00:30 0:00:10
Potato Pickers 0:00:30 0:00:10
Calf Stretch 0:00:30 0:00:10
Night Club 0:00:30 0:00:10

 

The Thang

Group #1
4 Rounds
Exercise Time Rest
Merkin 0:00:30 0:00:10
BB Situps 0:00:30 0:00:10
Curls 0:00:30 0:00:10
Overhead Tri 0:00:30 0:00:10
Low Slow Squat 0:00:30 0:00:10

 

Group #2
4 Rounds
Exercise Time Rest
Irkin 0:00:30 0:00:10
LBC’s 0:00:30 0:00:10
Shoulder Press 0:00:30 0:00:10
Seated Dips 0:00:30 0:00:10
Speed Skaters 0:00:30 0:00:10

 

Group #3
4 Rounds
Exercise Time Rest
Derkin 0:00:30 0:00:10
Dead Bug 0:00:30 0:00:10
Kettle Bell Swings 0:00:30 0:00:10
Overhead Tri 0:00:30 0:00:10
Bobby Hurley 0:00:30 0:00:10

 

Moleskin

It’s great to be able to get out and do something with some other PAX. Not being able to run has pretty much limited my ability to do the normal Boot Camps, so I really appreciate the Virtual workouts and the guys joining me today. Fuse Box came right out with a joke to get us started. A good laugh is always a great way to start the fun in the gloom.

Stay Safe Everyone.

FRIDAY 13TH BLACK CAT DIESEL

5 guys showed up for Ricky Bobby’s VQ. All from Briarcrest. Tried to keep a Friday the 13th theme throughout the workout. Weather was good.

Warmup:

13 SSH, 13 Imperial Walkers, 13 Potato Pickers, Calf Stretches, 13 Mountain Climbers and finally 13 sets of Bat Wings (arms rotated forward then backwards then seal claps then overhead claps) all done with a 4 count. – From the groans I think it was tougher than it sounds.

The Thang:

Round 1

-into the Pit of Misery for a good amount of step ups and dips (instead of 11’s we did 13’s)

– Bear Crawl across small parking lot followed by 10 merkins – 3 sets

-Lunges across parking lot followed by 10 LBC’s – 3 sets

-Monkey walks across parking lot followed by 10 Merkins – 3 sets

Round 2

Black Cat workout

Pick a card from the Black Cat sign- low cards correspond to lower body exercises higher cards correspond to upper body exercises, face cards are abdominal exercises and if you get a black joker exercise is doubled red Joker – whoever picked gets to choose next exercise. ALL (ALMOST ALL) EXERCISES WERE DONE WITH  DUMBELLs IN HAND

 

  • Lower Body Exercises – (just the ones we got to)
  • Bulgarian Split squat – 10
  • SINGLE LEG SQUATS ON WALL – 10 EACH LEG
  • CALF RAISES   – 20
  • SQUATS WITH WEIGHTS -20
  • Single leg deadlift curl -10 (5 each leg)
  • SIDE Lunge – 5 each leg
  • Upper Body Exercises – (just the ones we got to)
  • Annies – 20 total (SOMEHOW THESE GOT SKIPPED-Blame Spider Monkey)
  • MERKINS- 10
  • Chest press on your back – 20
  • CURLS – 10 EACH HAND
  • military PRESS – 20
  • Merkins walkovers (Coupon) 10
  • Dirkens – 10
  • Wonder bra – 10

Abdominal Exercises – (just the ones we got to)

  • Elbow plank – 1 minute (SOMEHOW THESE GOT SKIPPED-Blame Schneider)
  • LBC’s – 20
  • Bicycle crunches – 20
  • Leg lifts – 20
  • Dollys – 20
  • Heals to heaven – 20

Moleskin:

For my VQ it went pretty smoothly, thanks to the great help by Brutus and Chastain. I tried to put together a workout that encompassed the whole body. I would have liked to have gotten to a few more of the exercises that I had planned but we still got through a good amount of them. I am not sure I realized how difficult just rotating your arms can be. I would love to have seen more guys out this morning but I guess kids staying home from school for e-coli, Corona Virus and the stock market tanking was enough of an excuse to fartsack.

I’m on a Hot Streak

You may not have heard, but I’ve officially posted for 2 consecutive days and without quitting the Playhouse. How long can I keep this blistering pace of commitment? Will I make it all the way to Commitment this Saturday and complete the Octuple? Sounds impossible, but the support encouragement motivation other PAX might help me get there.

15 joined me in a copycat version of Foundation’s Q couple weeks back. I had so much fun on that day that I wanted to imitate as much of it as possible.

DiCCS given prematurely with a full minute to spare.

Let’s mosey a fast lap and back to the Flag to circle up.

WARM UP

SSH’s until I shut up – I finally stopped when the crying complaining instructions we finally given. I love to hear my own voice, very inspirational.

Lesson learned on not getting everyone stretched out the way they like. Everyone needs a good stretch every so often.

THE THANG

Mosey to the front of the school.

  • Split up into two teams to run a sprint relay.
  • Each relay team has a baton to stop people from cheating encourage teamwork with a prop.
  • While sprinters are running their leg, the rest with repeat while waiting their turn.
    • 5 Merkins
    • 10 Squats
    • 20 flutters
  • I’m pretty sure that the loaded Chastain’s Team won 2 of the 3 of those races. Maybe all 3.

 

Circle up for some low slow squats until there is only one man left. This was an epic fail. Usually you can see who is out. We stopped at 50 and they were terrible.

 

  • Let’s run another race. Maybe the other team is tired. NOPE. Another loss.

 

Mosey over to another race track we had set up. Same teams as before, but this time we would run a lap.

 

  • While sprinters are running their leg, the rest with repeat while waiting their turn.
    • 5 Merkins
    • 5 BBSU
    • 10 Speed Skaters
    • 20 LBC’s
  • The loaded team continued their dominance these rounds too.

 

Everyone on your 6 to do as many BBSU’s as you can. I think the group stopped before I shat myself around 56 reps.

 

We still have time, let’s have each person do two laps. Yep, you guessed it. Another Loss.

 

Mosey to the front of the school to get the cones and get back to COT.

 

Moleskin

I’ve been giving consistent effort the past few months, little to none. I can give you a bunch of true and irrelevant reasons why, but who really cares? Not me. Let’s jump back in and get stupid with a bunch of clown’s great guys. Everyone did a great job of mumbling today. There are plenty of times where Gerber can run you 6+ miles, but it is nice to be in proximity to each other and hear all the nonsense. I laughed more today than I have at a site in quite some time. I can lift on my own, I can even run on my own, but being surrounded by this much stupidity is impossible to replicate. Thanks to everyone for making today such a good time.

ANNOUNCEMENTS

  • Pray for Dear Diary during this difficult time

Survival of the “Fittest”

6 contestants came out to a chilly Diesel to see just how stupid they could be. These men did not disappoint. Today’s idea is a spinoff of the UNCLE Q Chastain led a few weeks back. Simply said, we pick an exercise and continue reps IC until the last PAX finally quits.

Warmup:

Stand around and great each other, since it has been a bit since we’ve seen the Catfish and it was Sledge-O-Matic’s 2nd Post.

Thang:

I hope everyone enjoys the beautiful charts.

View post on imgur.com

Bottom line is that this was a ton of fun and great way to max out your individual effort. Deadwood might even approve. Chastain and I have been talking about this for some time, but our inability to secure a healthy Q put the plan into action.

Moleskin:

It’s always an honor to have the opportunity to lead a group of guys like this. Diesel is a great way to avoid cheating yourself. It’s tough to hide when there is just the 6-10 of you circled up. Today was very motivating as the 1st couple contestants out would cheer on the other fools while walking, planking or some other exercise of choice. This really turned into a mind game a we continued to figure out the strategy of Survivor. Turnbuckle may have cheated by having his entire face covered.

 

ANNOUNCEMENTS

Father/Daughter Dance.  March 6.  Ballentyne Hotel  Www.Markthismoment.com to register.

Sounds like Sledge-o-Matic may have received some of the good F3 Karma after his debut on Wednesday. I’m pretty sure he said that he got a job offer just after Chiseled on Wednesday.

Pray for Blades of Glory as he takes 33 HS kids on a mission trip to Guatemala

Mayhem is leading a mission trip to Nicaragua in September.  Akbar is a HC.  He is looking to get additional F3 guys to join.

TB on Q soon!!

Funny how 32-34 seemed pleasant compared to last Friday’s rain filled Diesel. 6 PAX made their way to a very high rep fast paced zero mileage challenge today.

Warm-up – What? We don’t warm up; we just get after it. Lots of stretching before in preparation. DiCCS shared, exercise form explained to limit strains and away we go.

10 Stations: (rinse and repeat until time is up)

  1. 20 Dips (using coupons to get really deep)
  2. 40 Squats (those suck)
  3. 30 Curls (coupon or 12lb dumbbells)
  4. 20 Over Head Triceps Extensions
  5. 20 Front Shoulder Raises
  6. 20 Dips Again
  7. 20 Speed Skaters – 20 Each Leg
  8. 30 Curls (20lb Dumbbells)
  9. 20 Lateral Raises (bad)
  10. 20 Reverse Fly’s (worse after doing Lat Raise)

Moleskin:

The group almost finished 5 laps around this mess. The best part about this type of work out and group is all the interactions. I mentioned that the speed skaters make my ass hurt and away we went. Turns out that Offline (R) is crazy funny when he finally speaks. I can’t remember if he said prison rape or if that is what I assumed he said, either way, we were laughing and a bit nervous after.

I’m confident everyone got a great pump from all the work. Some great stories on how TB is staying after it. Great job, we’re all proud of you. O-69 continues to get after it, keep it up.

Announcements:

Site Q School this weekend — if you can do a workout you can be a site Q!!!!!  Q School next weekend –See Posse – Bottlecap will gladly clown to the school.

COT – Keep Prayers up for Doc and Legalized’s son.

 

Couple Playoff Holes Needed

Spring is in the air, so we all decided to sneak in a round at the Bushwood Country Club. I got there nice an early to survey the grounds and ensure everyone would have a great round before work and responsibilities caught up to us. I haven’t been to this site other than the wonderful day we launched a few months back. I tried to steal some ideas from previous Q’s, but my computer was having a tough time searching previous BackBlasts. Damn Internet.

DiCCS were shared. I outlined that the pace was going to be quick and miserable.

WARM UP

Let’s Mosey! 2 fast laps around the parking lot. Circle Up.

  • 20 – SSH
  • 20 – Imperial Walkers
  • 20 – Moroccan Night Club

THE THANG

Let’s Mosey! 2 more fast laps around the parking. Circle up at the starting point.

  • Jack Web to get us started.

Another fast lap around the parking lot.

  • Time for another dreaded web, this time Carolina Dry Docks and Squats.

Legs we so fried, we needed to slow mosey over to the playground to get a good lifting rock. Yes, we left the parking lot Mad Dog.

  • Another web to rest those legs. Let’s do Mike Tyson and Curls with our lifting rock. Why go sleeveless if you’re not going to pump those guns.

Slow mosey into the playground to some picnic tables. Biceps are smoked, let’s get those triceps some love.

  • Time left for another web? Sure, why not. Picnic table Derkins and Dips. These are pretty much impossible. One Star, Bottlecap and Dana pretty much threw me on their shoulders to make it to the finish line.

Drag your arms back to COT to get finished.

Moleskin

Amazing work by everyone. I got the attire of this sight correct but failed miserably to get the counts right. There is a 9 or 18 count expectation, but once I messed it up, I committed to adding the 2 additional playoff holes each round. Lots of fun mumble chatter around this.

I personally love the Webs. They may seem like a lazy way out at times, but it keeps everyone together and working hard. Proximity really helps with the mumble chatter. I couldn’t stop laughing multiple times today. Doing these webs doesn’t give you much of a chance to blend in and hide with the other PAX.

The guys really helped me finish those last few sets on the picnic tables. I’m always blown away by the strength shown by this group. Big thanks to the Site Q’s for having me out. I had a great time and look forward to visiting this site more often in the future. Too bad it took a Giants loss to make this happen.

ANNOUNCEMENTS

  • December 14th will have 3 sites running. Commitment, Homecoming and Gladiator. Once finished, we will all converge downtown Waxhaw for the Waxhaw Adopt a Street Clean Up. This is M and 2.0 friendly, so bring help and join us at Coffeeteria at Crossroads Coffee House. Bring blowers, rakes and maybe hoes? (Carbload) Gladiator is going to be at Rea Farms
  • December 14th will also be Zin’s 5th annual Jingle Jangle Beer Exchange. 8pm in the Driveway.

Circle Up for Warmth

What a great way to get your 1st invite to Q at Watchtower, Recalculating’s inability to perform as committed. 19 eager PAX overcame the call of the FartSack to meet me a in a frozen Elementary parking lot. If that didn’t warm my heart, a PAX saying that he would have FartSacked if it wasn’t for me being on Q. Everyone came dressed for the cold, but my goal was to keep everyone sweating. DiCCS given, let’s get started.

WARM UP

Let’s Mosey! 2 laps around the parking lot and back to where I shared my DiCCS.

  • 20 – SSH
  • 15 – Imperial Walkers
  • Plank to a Calf Stretch – Necessary for later
  • 5 Mekrins to loosen up

THE THANG

Let’s Mosey! 2 more laps around the parking. Here is when the threats against my safety began. Tripping and kicking seemed to be the beating of choice. Circle up at the starting point.

  • Jack Web to get us started (everyone’s favorite)
  • Mosey over to the straight away in front of the school.
  • Jog to each light post and do 10 walking Lunges, 5 each leg, run to next light, repeat.
  • Bring in the 6 and let’s mosey a lap around the buses and meet at the benches.
  • 20 Dips, 20 Step Ups, 20 Dips, 20 Step Ups
  • Mosey to the front of the school and grab some wall
    • Time for another web – Mike Tysons and Calf Raises
  • Mosey back to the start for some more Web action.
  • Circle up for Carolina Docks and Squat Web – finished 5 rounds
  • Time for an AB Web – Big Boys and LBC’s – finished 6 rounds
  • Back to Carolina Dry Dock and Squats – finish round 6-9?
  • More AB Web – finished 7-9?

Moleskin

Great job by everyone. My main goal today was to keep everyone working hard enough to stay warm. Zin got in my head yesterday about keeping everyone’s HR up, so I hope there was enough running and work to keep everyone interested. Getting an opportunity to lead a group like this even for 45minutes is such a great honor. This added pressure is exactly what I needed after being a Slug over the past couple weeks. Thanks again to all.

ANNOUNCEMENTS

  • This Saturday (December 7th) Briarcrest Club House will be hosting the 3rd annual Effie’s. Come prepared to have fun and be made fun of. Leave your sensitive side at home with M and 2.0’s. (8pm-11pm)
  • December 14th will be Waxhaw Adopt a Street Clean Up after Commitment and Homecoming. This is M and 2.0 friendly, so bring help and join us at Coffeeteria and Crossroads Coffee House.
  • December 14th will also be Zin’s 5th annual Jingle Jangle Beer Exchange. 8pm in the Driveway.

Webs are Fun

It’s been a long couple weeks of traveling and you quickly begin to miss all the stupidity your brothers are enjoying in the gloom without you. Thank goodness for GroupMe. I didn’t know who to expect this morning with the numbers being down the past couple weeks. I guess 47 degrees is the sweet spot to get more out.  

9 strong men posted on this morning.  DiCCS given. Everyone is circled around standing behind their coupon and dumbbells. Let’s get stupid.

WARM UP

Moroccan Night Club (yep, that’s it)

THE THANG

  • Jack Web to get us started (everyone’s favorite)

Shoulders are smoked, so let’s get into something easier?

  • 1st half curls – 30 reps, 2nd half curls – 30 reps, Full curls – 30 reps (we do full reps at Diesel)
  • 30 overhead triceps extensions
  • 30 Shrugs
  • 12 triceps kickbacks
  • 12 lateral raises
  • 12 front raises
  • 30 bent over coupon rows

Shoulders are rested now, maybe.

  • Let’s do another web with Carolina Dry Docks and Squats
    • These squats are a bad idea

Legs are now smoked, so let get into something easier?

  • 1st half curls – 30 reps, 2nd half curls – 30 reps, Full curls – 30 reps (we do full reps at Diesel)
  • 30 overhead triceps extensions
  • 30 Shrugs
  • 12 triceps kickbacks
  • 12 lateral raises
  • 12 front raises
  • 30 bent over coupon rows

We ran these through 2 more times before modifying the reps in half.

What’s the point of having all this muscle if we don’t have the Abs to match?

  • Another Web? Why not. Big Boi sit-ups and LBC until the clock runs out. (made it to 9)

Moleskin

Great job by everyone. Diesel accomplished exactly what it was intended to today. Some needed to get back in slowly, some need to limit impact on knees and everyone was able to get the pump they needed to feel good about coming out. Between today group and the usual’s that come, Diesel should consistently have more that 10 each week in the coming months.

Big 10 on Q for Diesel on Black Friday. Come out and let that Turkey settle while you build some muscle.

ANNOUNCEMENTS

  • This Saturday (November 23rd) Ruck for F3 Cape Fear – Toby, Leaving Hickory Tavern in Ballantyne at 8:00 am.  Bring a backpack with 20 lbs. of weight and walk the route. 
  • Homecoming Soft Launch at Weddington Middle School. Saturday 6:30am
  • Commitment at Nesbit with Wolverine on Q
  • Mayhem is working on a group that goes to Nicaragua to help build a small school for a community in need. Next trip isn’t until September, but please reach out to him if you have any interest in supporting in any way.