Happy Friday Everyone!! Great day to be at Diesel. 14 PAX climbed out of the rack to joun in some Tabata fun. Anyone that has attended one of my Diesel Q’s knows how much I love Tabata. It takes the mumble chatter up a notch. 35 seconds of exercise then 7 seconds to relax.
WARM UP:
35 seconds Moroccan NCs
35 seconds of SSH
35 seconds Imp. Walkers
First Exercise Set: 3 Rounds – Miserable
Front Raise with brick
Lateral Raise with brick
Upright Row with brick
Reverse Fly with brick
Triceps Kickback with brick
Second Exercise Set: 2 Rounds
Curls with Coupon
Overhead Press
Overhead Triceps Extension
Third Exercise Set: 2 Rounds
Captain Morgan
Slow Squats
Speed Skaters
Monkey Humpers
Fourth Exercise Set: 3 Rounds
Chest Coupon Press
Fly’s
Crab Dip
Skull Crushers
Fifth Exercise Set: 3 Rounds
Front Brick Curls
Side Brick Curls
Hammer Curls
Moleskin:
Great to see everyone this morning. The mood is so much better when the weather is right. I think everyone is stronger when they are not working under the purple lights. Great job by TB, Posse, Chastain and Fuse Box this morning during their pre-run.
Announcements:
The Rooster this Saturday at 6 am in SC – a team marathon with each team member running 5 miles individually and a sixth mile as a team (sign up and see details on GroupMe).
CPR training on Monday, March 29 (I think) at Five Stones (see Surge and GroupMe for more information).
The Fuse Box 100 burpees Asylum this Monday (support Fuse Box by coming out, especially if you are not a regular at Asylum, and bring an FNG so you can reduce that burpee count to as little as 10)
What a great morning to meet up with a bunch of PAX. I arrived early as normal to find Doughboy already waiting to get started. What great enthusiasm and an amazing way to set an example for Breadbowl. Wait, What? Diesel starts at 5:30? Aw Crap! Literally, crap. Doughboy jumped back into his car and made a last-minute deposit at home. Breadbowl was heartbroken when he found out that he missed out on 15 minutes of sleep.
PAX are now steadily arriving and arriving and arriving and arriving. I know I’m MIA lately, but was there a surprise convergence planned at Five Stones? Amazing turnout. Good thing I planned out today’s activities in back of my Sorento minutes before we started.
Everything is going to be TABATA style today, so let me explain how that works to the group. I love the TABATA program because it opens the door for all kinds of mumble chatter. (40 seconds of work and 10 seconds of rest)
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
WARM UP
SSH’s, Squats, Moroccan Night Club, Merkins, Calf Stretch
THE THANG
1st Group – Front Raise, Lateral Raises, Shoulder Presses, Reverse Flys – 3 rounds
2nd Group – Standard Curls, Hammer Curls, Wide Curls, Overhead Triceps Extensions – 3 rounds
3rd Group – Coupon Bench Press, Big Boi, Skull Crushers, LBC’s, Crab Dips – 3 rounds
4th Group – Squats, Speed Skaters, Monkey Humpers
5th Group – Curls until time was up
MOLESKIN
Crazy fun today with all kinds of 1st timers to Diesel. Doughboy was on fire today with all kinds of Poop conversations. We were about 5 minutes in and Glidah was already telling me that there is plenty to go into the BackBlast. Someone asked Doughboy about toilet paper in the car and he said only Kleenex. Then someone explained that is exactly why you wear socks. I cannot help but laugh every time I think about grown men wiping with their own socks. Going forward, I think I will only wear long socks in case of an emergency.
Doughboy’s dinner carried the day. During the Monkey Humpers, Centerfold mentioned that it may look like a Moose Dumped in the parking lot. Great times. I cannot thank everyone enough for coming out this morning. I had a great time.
Shoutout to One Star for recruiting Smuggler to post at Diesel for the 1st time and then fatsacking. Excellent work.
ANNOUNCEMENTS
Happy Friday Tuesday everyone.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety) – Centerfold late again
Warm Up:
The Thang:
TABATA
Group 1 – Use a small brick or nothing (4 rounds) (40 Seconds)
Group 2 – Use Dumbbells (4 rounds) (40 Seconds)
Group 3 – Use a Coupon, small brick, or Dumbbells (4 rounds) (40 Seconds)
Group 4 – All Ab’s and core (everyone called out an exercise
Group 5 – Monkey Humpers and Speed Skaters until time was up
MOLESKIN:
Today was a great workout and even a better time. If you have never been to Diesel, you are 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. This week’s star pupil was Popeye. The workout started with a rooster waking everyone up. Popeye mentioned that he is looking to have that as his alarm. (Cock jokes started) We had silly references to about a dozen movies. I really need to watch King Pin again. Thanks to all for helping me get thru the session and picking up on the Ab work.
ANNOUNCEMENTS:
Happy Friday everyone. Apparently, I am the only person that knew a wicked storm blew in last night.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up? No Thanks
Sledge-o-Matic broke the rules and did what looked like a mile long open mosey on his own. Great work.
The Thang:
TABATA – Timed Stations – 35 seconds of fun, enjoy 10 seconds of recovery
Station 1: Chair Dips then Crab Dips
Station 2: Coupon Bench Press then Coupon Skull Crushers
Station 3: Merkins then Flutters
Station 4: Coupon Curls then Coupon Curls – Damascus Audible
Station 5: Dumbbell Hammer Curls then Dumbbell Standard Curls
Station 6: Tri Kickbacks then Reverse Fly’s
Station 7: LBC’s then American Hammers
MOLESKIN:
Unfortunately, not everyone had the opportunity to experience my DiCCS this morning. Damascus is new to F3, so he did not know where to find Diesel and was late. Ditka was given some poor advice and was late too. Centerfold is always late, but this time he almost did not come at all. The good news is that 2 guys went to Impromptu and then left. That just warms my heart.
We now know that everyone is tired of all the current news because we talked NFL most of the workout. Patriots Blah Blah Blah, Packers Blah Blah Blah, Giants Blah Blah Blah, even some Cam Newton discussion. Baseball many never start, Hockey is coming, and the NBA will still not play any defense when it returns.
Some people Damascus get confused going from station to station. The reading was a little more intense than some prepared for. I will try larger font size with less letters next time.
ANNOUNCEMENTS:
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:
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:
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:
The Thang:
TABATA
Group 1 – Use a small brick or nothing (3 rounds)
Group 2 – Use a Coupon, small brick, or Dumbbells (3 rounds)
Group 3 – Use a Coupon, small brick, or Dumbbells (3 rounds)
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:
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.
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
Abdominal Exercises – (just the ones we got to)
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.
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.
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.
Mosey over to another race track we had set up. Same teams as before, but this time we would run a lap.
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
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.
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.