Author Archive Brutus

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.

Creature Comforts

A few weeks back I was asked about being Q for today’s Flash. Once I saw that date, I knew this was the day after my first Spartan Race. Probably shouldn’t except, that would be stupid. Wait, isn’t all this a little stupid? I told Chicken Little that I would love to get out of my comfort zone. Stop being such a create of habit. Let’s get Stupid!

Cars kept rolling in until there was a total of 29 PAX doing Ignition or Flash. Glad I was up all morning worrying about my Weinke. Can’t let this group down.

Let’s get this DiCCs in and get started!

THE THANG

Circle up! Yep, Circle up

  • SSHs x 20 IC
  • Imp Walker x 15 IC

Count off. 1, 2, 1, 2…

Mosey down that standard path in 2 lines to start the fun.

Short little Mosey before we begin the Jack Web (crowd favorite)

  • Merkins and Air Presses

Get back into our 2 lines for an Indian Mosey to the Foot Ball Field.

Not sure what we call this, T Pain or Triple Nickel, but it was fun.

  • Cone 1 – 20 single count Ab exercises of your choice (LBC, Flutter, Heels to Heaven..)
  • Cone 2 – 10 Merkins
  • Cone 3 – 20 single count Ab exercises of your choice (LBC, Flutter, Heels to Heaven..)
  • Cone 2 again – 10 Merkins
  • Cone 4 – 20 single count Ab exercises of your choice (LBC, Flutter, Heels to Heaven..)
  • Cone 2 again!! – 10 Merkins
  • Back to Cone 1 to start a new round

3 Rounds in Total – Some guys started some American Hammers until the 6 came in. Thanks for that.

Get back into our 2 lines for an Indian Mosey to where we did the Jack Web.

  • Squats and Jabs this time (after all those Merkins, new crowd favorite)

Time to Mosey back, but let’s hit each light pole for a little something more.

  • 1st pole – 10 Speed Skaters
  • 2nd pole – 5 Burpees
  • 3rd pole – 10 Speed Skaters
  • 4th pole – 5 Burpees
  • You get the idea

Let’s Circle up now and do a few more exercises, since we’ve been having so much trouble with Counterama.

  • Low Slow Squat, Moroccan Night Club, American Hammers, and 5 more Merkins. (lost a lot of friends on that one) Mad Dog Threw in 20 more Heels to Heaven to get us to time.

MOLESKIN

This morning was a great time. I really wanted to get out of my comfort zone, and I hope I helped a few others accomplish that as well. Just when I thought the fun was about to end, we needed to meet and name our newest FNG. He did not disappoint. He came out the gates confident and fun. He was brought by Catfish and they are connected by some Deep South Family Marriage. Since Catfish brought him in, Mad Dog came with the name Noodler for Jeff Edwards. Jeff was so inspiring with his faith during his personal intro, he needed to be the one to take us out. Nailed It! Great Job Noodler.

When you have time, talk with Noodler. You can tell right away that he has a lot of great stories to share. Police Officer, Teacher, Football Coach. He’ll fit in great here.

150 Merkins today for those interested. Frack would have loved it.

ANNOUNCEMENTS:

  • This Thursday October 10th, Dana will be heading over to Christ Closet at 5:30. Please join him and bring M and 2.0. Everyone is welcome to join in.
  • SFN is looking for some volunteers this weekend. Get with Rubbermaid for details.
  • Spartan is coming to our town April 4th-5th. No reason we can’t get a bunch of us messing around with this one. I’ve seen it, I’ve done it. There is not a single F3 Waxhaw member that couldn’t do this and have fun. Think

The Big Leagues!

You put the time and work in, you watch the experienced Q’s and then it happens. You get the call! “Hey kid, you ready Q?” I bet Fuse Box never expected me to be as enthusiastic in my acceptance of the opportunity. I’ve been fired up for today’s Chiseled Q since that moment and appreciate all that came out loosen the V off this VQ. (very gentle)

You always have everything planned out in your head, but it is a little different when you’re thinking about next exercises and counting kinda counting. You know what you should say and you know when you should say it, but then you just miss it. Thank you to Dough Boy for the reminder. Everyone would have known when to stop if they were in my head, but that is not an ideal place for anyone.

DiCCS given. DJ Fuse Box starts the Party. Let’s begin….

Warmup

  • 40 x SSH IC
  • 15 x Imperial Walker IC
  • 20 x American Hammers IC
  • Jog down to the end of the lot and Back
  • Get a partner and find a station

The Thang: 14 Stations

  • Big Boy Sit Ups – 10
  • Bobby Hurley’s – 10
  • Derkin’s – 15 (ouch)
  • Dips – 20
  • Flutters – 20 IC with partner
    • Reduced to 10 after 1st round (Bottle Neck Started)
  • Curls – 20
  • Shoulder Press – 20
  • LBC’s – 20 IC with partner
    • Reduced to 10 after 1st round (Bottle Neck Started)
  • Merkin’s – 15
  • Over Head Tri- Extensions – 20
  • Hammer Curls – 20
  • American Hammers – 20 IC with partner
    • Reduced to 10 after 1st round (Bottle Neck Started)
  • Reverse Fly’s – 20
    • Man Makers – 10 (everyone’s favorite)

Circle up for some Low Slow Squats – 15

The plan always was to get thru the cycle 3 times, but the program quickly turned into an AMRAP to keep things simple. Other Q’s in the past have successfully used running as a timer. I think I will have to revisit that technique for future Q’s.

Thanks again to the 15 PAX that came out and made my 1st Q such a great time. I hope you all felt the love I was trying to share.

Announcements:

F3 Dads Saturday at Dogwood Park – 9:00 am

September 14 prostate run with Need for Speed