6 were ready to roll for vArsenal/RebelYell. Then the Q (YHC) showed up on Zoom at 5:29 (& 20 seconds). I was also ready several minutes earlier but then dogs started barking at my back door. After taking care of that issue, we started!
-Imperial Squat Walkers, Mtn Climbers, Peter Parker, Parker Peter, Merkin, Potato Pickers
Run Out 1 – do 15 Jump Squats & 15 Wide Merkins, run back.
WAMRAPS (approx 3:30 to 4 minutes each round…
-15 Monkey Hump, LBC, Carolina Dry Dock
-12 Curls, Shoulders, Sister Mary Cath
-12 Dips, Diamond Merkin, Romanian Dead Lifts
Run out 2 minutes – do 20 Flutters, 20 Side Merkins (each side…so 40 total). Did some Mary and Plank upon return.
-15 Superman, Calf Raises, Triple Lindy
-10 Incline Merkin, Speed Skater, Sit ups
Run out 1 minute, 15 Wide Merkin & 15 Jump Squats, and SPRINT BACK!!
some Mary and awesome Yoga stretches, and snuck in some 6 inches Plank Jack for good measure. Done!
MOLESKIN- great to see you guys on when I finally showed. Irony of being almost late is I had a vivid, troubling dream that I had overslept my Q. Weinke was set the night before (as always, and always written out), and was prepared for conditions of either heavy rain (or not). Beautiful morning and great push.
Guys these are strange times. We are all seeing people grow weary, and fall out of healthy routines. And that’s when we need to dig down and tap into faith and grit- move forward personally and as leaders in our community, family, and work. Get out and post F3, & grab a friend or 2. You’ll benefit and so will we all.
The adrenaline rush of the quarantine environment has passed. People are in various stages – weary, fatigued, impatient, and even fed up. We all want to get back out there, but there are many conflicting opinions & emotions. But we have to forge ahead. We have to create new momentum in the various areas of our lives. And “fitness” is certainly one that seems to to be a huge influence on all of us. And when we stick together, and look out for one another, it ripples positively in all directions.
Today we really built a bootcamp workout together. As Q I mapped out a framework for what I hoped we could do, but then all 19 Pax helped “fill in the blanks” to put together a strong beatdown of a Weinke! (at least it was strong on me). I may have called out about 5% of the workout!
Disclaimer given: Not a pro, suggestions, modify, but GO HARDER (at least by a little bit).
The THANG: (YHC called almost none of below. And there were a ton of exercises, so this might miss a few)
Warmups of SS Hop, Imp Walk, Peter Parker, Squat
Run Out & Back (around 25 yards) – Butt Kicks there-High Knees back, Side Shuffle there-flap jack back, Carioca there-flap jack back.
Run out/back, but do 2 exercises at the turn, and then 2 exercises back at the base…
3 minute “amrap” circuits – we did 2 of them. Repeat each exercise x10 amrap:
Back to “1 minute out, 1 minute back”
Mary – 6 inches, Rosalita
various Plank & 6 inches while we waited, throughout.*
(again I may have missed a couple things.)
Thanks for playing along, and working together to build a strong workout. So cool we still have 19 in this vMaul, including FlutieFlake in New Hampshire, and Tuck with 2 of his 2.0s and bro-in-law. Many familiar faces, and some newer ones (welcome Bypass!!). Honeycomb was steaming at the end!
Great job all. Let’s all make sure to keep reloading our positive effort & energy “after the adrenaline” to create positive momentum in our lives. It won’t happen by accident.
Thanks Point Break for the takeout!
It’s been truly inspiring & motivating to see how the Pax of SOB (w/A51 & Waxhaw) have engaged, in the past two weeks. So much initiative has been taken by so many so we can continue F3 in this digital way. Attendance numbers continue to grow as we all face our “new normal”. It is likely we’ll need to be in this environment for the next few weeks (at a minimum), and for many reasons being engaged with F3 will perhaps become more important than ever (boredom, job/economic challenges, toilet paper shortage…).
We expect to run the schedule below for the next few weeks (until further notice). We will continue “digitally” until is a blatantly clear that in-person activities are no longer a COVID-19 risk to each other, our families, communities, and F3. PLEASE NOTE that there will now be 6:30am bootcamp workout options on both Monday (“Garage Band”) and Wednesday (“The Maul” will switch from 5:30am to 6:30am during these “stay home” days). Other workouts will continue at 5:30 as normal. See below for more detail…
There are Pax names posted throughout this message that will help! PLEASE ask questions of any of us if you need help with anything (accessing channels, how-to with Zoom, how-to v-Q, anything!) . Don’t let “not knowing” stop you from working at your fitness, fellowship faith during these trying times!
This is NOT meant to be the official comprehensive list of all activities. While the sessions below will be recurring, there will certainly be other and new opportunities as well. So please join & tune into the 3 new Slack channels for further updated events & banter. These channels are also important to watch, since the Zoom links tend to be posted there soon before the workout or session.
The following 3 channels will also be very active in upcoming weeks:
List of recurring SOB and SOBish activities HERE (The Pax names below are not necessarily the full Site Qs – we are still working on getting all hands on deck there, but are names of Pax who have been engaged in this transition to Virtual workouts and would be good contacts for questions, getting on the v-Q schedule, etc.). All of these are “1st F” unless otherwise noted:
In addition to the sessions above, there are more & more being scheduled & communicated on each of the 3 “#virtual” Slack channels.
Area 51 workouts such as Kevlar, Rock Zero, Olympus, and others appear to be recurring as well. (check “#virtual-1stF” on Slack)
Need help? War Eagle, Soft Pretzel, Cooter2, Tuck, Transporter, Frasier, Taco Stand, Thin Mint, Madame T, Wingman, Strawberry are all SOB Board & functional Q’s. And other very active Pax who have been very engaged throughout the past two weeks include Fire Hazard, Tag-Along, Point Break, and more & more coming!
We may not have the immediate answers, but we’ll try to help!
Engage, reach out to fellow Pax & friends, bring FNG’s, ask for help, offer to help, and LEAD WHERE YOU SEE A NEED!
15 Bootcampers met digitally Friday AM 5:30. Stuck pretty close to the PreBlast plan http://f3southcharlotte.com/2020/04/02/v-bootcamp-pre-blast/
…but also modified a bit along the way, and learned more that will improve future workouts.
We ended up doing 4 “1 out, 1 back” cycles, and 4 “Home Base Circuits” And we actually got through far more than I expected!
(this should be fairly accurate…)
I can’t say I doubted “virtual workouts”, but did wonder how they could work for us. I assumed they would be far more clunky than they have been – I have actually loved them. In fact, before this week I couldn’t have imagined that arguably my best bootcamp week of 2020 would be this week – 3 Virtual Bootcamps (& counting) which were all strong workouts, and actually fun challenges in the new format. (great job Cooter, Kirby, and Tuck for Qs earlier in the week that I could learn & steal from!)
Funny & great to see everyone’s home setups – garages, basements, San Francisco (Escobar!), climbing wall man caves (FireHaz), local parks (Wild Turkey). T-Claps to Tuck & 2.0 “Wild Coyote” for acceptable partner work!
Pardon the cameo from our dog & my M!!
On the one hand our foundation of relationships makes it possible to shift to virtual. Many of us know & trust each other already, and have each other’s backs. Many of us have posted together dozens, if not hundreds of times! On the other hand, I’ve now posted multiple times with guys I didn’t know before (Point Break, Cotton Mouth), and it’s awesome! It’s been awhile since I’ve regularly had that “how did you get that name?” question in my head that I used to get in my first year or so in F3.
When Q-ing a virtual workout:
Wild Turkey put a shout out on Slack that “virtual workouts are legit“, and I immediately through of MC Hammer/Hammer “2 Legit 2 Quit“…that’s us!!!
I appreciate you guys – this has been quite a crazy world, and F3 continues to bring me inspiration, motivation, & camaraderie needed in all times, but especially now.
My first “Virtual” Q, but thanks to Cooter2, Kirby, and Tuck, I have seen 2 very well-executed sessions already this week!
Friday 5:30. This will NOT be a “Brave” workout in terms of 4+ miles, but it will be a beatdown bootcamp of 45 minutes, starting at 5:30.
Most guys set up in the garage, and open the door (for running)…will call that “Home Base” below
Set up Zoom a few minutes early (I’ll have my iPad sitting on a box).
For this session, try to have:
1- Rock or weight or anything (curls, shoulder)…any weight is fine
2- Chair or stool or anything (for dips, split squats)
3- 1 minute run location (we’ll do some “run 1 minute out”, then will do two called exercises, then run “1 minute back” circuits…thanks Tuck for that example from Wednesday) I’ll list those below as “1 out, 1 back” below…
Go to our “Virtual 1st F” channel for link, and any other communication/issues/etc
See you in the Zoom Gloom!!
11 basically did warm up, burpees, and American Hammer…out!
Okay, there was a little more than that.
Obviously a lot going in the world right now – and things sure escalated in the past 2 days. Folks are glued to every new headline, “news”, & financial twist & turn. At this point F3 is an important outlet for all of us. Obsessing about current events & every precaution is not a healthy way to experience all of this.
A few precautions we did take…
In the daylight I avoid Waverly like the…#TooSoon. Cerberus is actually the closest AO to our home (we live directly through the woods behind Waverly). But my only prior Cerberus post was the big Dredd event in ’18, and I have posted WAMRAP around 5 times last Summer. I don’t avoid Cerberus – it’s really due to Friday family schedule, as well as posting weekday workouts close to my YMCA & office to avoid home & Ballantyne traffic.
Thanks Alf & Transporter for the opportunity to lead. Fun to Q a site that is new. I had to scope things out beforehand!
This week was my 5-year F3 anniversary. First post was Bagpipe, Q was Soft Pretzel. That was the start of many great relationships, experiences. Today was no exception.
F3 does not just run itself. It takes guys stepping up, raising their hand, taking on responsibility, and taking action. Site Qs, Board, special events, etc It may not pay well in terms of $$$ but the relationships & impact cannot be quantified.
SITE Q…Passing the leadership (“Site Q”) torch…and Shovel Flag. Engaged Site Q’s are so key for all of us. They are making sure Q’s are lined up, look out for others during workouts, and promote & grow their site. It’s not a ton of work, but it takes attention & engagement. Even “auto-pilot” sites need engaged Site Q’s or they will fade. It really does “take 2”, like Rob Base AND DJ Easy Rock. If you have benefited from F3, please make it a goal to be a site Q (once, or again).
I was site Q of Bagpipe along with MorningAfter throughout 2017. The irony is that I took that over from SoftPretzel (who is now taking the torch for DaVinci from YHC!). You will always have a bond and connection with your co-site Q!
How did I get DaVinci? I was there when DaVinci launched in January of ’16. I posted regularly, even on Saturday’s when only 3-5 guys were there (I recall when I Q’d once- it was Paper Jam, Wingman, and YHC…3! #sobcounts) Was DaVinci going to die? Not under our watch! Tuck involved Fredo as co-site-Q…great move. And when Tuck became an ultra-marathon freak I got more formally connected with Fredo. I had just passed off the Bagpipe site Q to One-Niner, and Tuck quickly passed the torch & flag to YHC. It was great with Fredo & YHC, but Fredo’s knee started to become a bigger issue – less posting, tough situation. Let’s get Mighty Mite involved! We were a 3-headed Site Q team for awhile until Fredo just needed to step back physically. Now in ’20 SoftPretzel is stepping up again, and ready to help lead the site he loves (workouts & coffeeteria). I love it too – always will.
MicCheck was scheduled to Q today, but instead tried to turn back the clock and dominate his 2.0 in hoops. The result was a boot brace & crutches. I respect that. So Plan B was the brainchild of Mighty Mite – since we were going to “pass the torch” at DaVinci (i.e. Shovel Flag/Site Q) from YHC to Soft Pretzel, “how about you split Q” #BrilliantDelegation
For my half I led Disclaimer & warmups, and then went with AMRAP – an underutilized, but very effective format at bootcamps. (AMRAP=As Many Rounds/Reps As Possible). In the Summer I post WAMRAP at Waverly, where the entire session is “AMRAP”. It’s absolutely terrible. I hate it and love it. What’s great about it:
How-to lead AMRAP?
-YHC did half
-Soft Pretzel did half
I was really smoked today – which is exactly what I want!
Hallelujah for Trickle’s M…clear medical test results!
PS- Crazy YHC completely whiffed on it being “Leap Day”. Once every 4 years AND on a Saturday. The whole workout could have been themed with “Leap” of some kind!! (I know a few things about leaping) “Leap to new leadership” “Leap towards your best you” …#OhWell #Duh!! (side note: “YHC”= “Your Humble Correspondent”)
Fun group of 8 War Horses out this morning, most dawning old cotton hoodies that are no longer socially acceptable to wear outside of F3 workouts when temps are in the 20s (27 today…felt balmy compared to Tuesday’s 27 but with wind chill). Pre-workout discussion about “VSCO Girl” – yes sorta “Granola”, but with $120 sandals and $50 water bottles…like “upscale crunchy granola”. My gaudy old Packers sweatshirt tends to egg on the statement: “you’re from Wisconsin, so you like this weather.” I wouldn’t say “like”, but I’d say it’s not a bother. To be clear, Wisconsinites don’t tend to “like” cold – they just know how to dress for it because it because it’s cold so much of the year. Then again, Heartbreaker has worn shorts the past 2 mornings!
At 5:31 we launched, realizing it would only be the 8 of us. (Nobody “coming in hot”, and nobody still hiding in their heated cars.)
Disclaimer given as we got Moseying – not a pro, suggestions, modify, watch safety, can’t sue
Skipped warm-up circle and went strait up to Elm to get moving, and get warm. Seemed to work. Each short lamp post along the sidewalk (around 20?) do 3 Merkins & 3 Jump Squats (watch form!…head up on Merkins). Most seemed sufficiently warm already.
Crossed to other corner of Elm & BallComm-
Mosey down to rocks at St Matt’s, grab lifting rock, bring to parking lot.
Around St Matts – stop at each speed bump. Keep switching off every other speed bump… (meet back at rocks)
Rocks…went around the horn, each Pax calling one.
Mosey toward Harris Teeter, brief stop for
All you’ve got back to base for brief Mary. (Heartbreaker called like 300 Rosalita’s, and then Loogie called Heals to Heaven).
16 Pax braved the threat of rain, avoiding fart-sacking, and shunning the alternative of the cozy indoor confines of Club Stonehenge (“not that there’s anything wrong with that”). Clearly, guys were ready to shake off the extra fluff of the holidays, sweat it out, and get to work. Layers were quickly shed, as 50+ degrees and fast movement warm up a body pretty fast! The over/under on Commish losing his hoodie was 12 minutes…I took the under & won. The drizzle stopped just as we were starting, so 90% of our sogginess was due to sweat, and not rain. Covered about 2.5 miles, and all should have pretty shaky arms, core, and legs now. Scheduled Q OchoCinco rolled into town late last night from Denver with his family, so needed to call YHC out of the bullpen. An honor to oblige…
The Thang: Welcome FNG Mike (eventually “Trickle”) Disclaimer given (not a pro, suggestions, modify, can’t sue)
-Warmup circle: Imperial Walker, Low Slow Squat, Mtn Climb, PeterParker/ParkerPeter, Bulgarian Ball Busters…YA!
-Mosey/Warm-Up toward Target: butt kicks, side shuffle, backward, high knees
-Partners behind Target (that doesn’t sound good!)- 10 Ab Throws/flap jack, then at each light post do 10 Hand Slap Merkins and 10 Jump Squats, then finish other end with 10 Ab Throws/flap jack. (Transporter led some wall sit/shoulder stuff awaiting the Six.)
-Run toward Old Navy Wall- 60% speed to curb (5 burpees), 75% speed to gate (5 burpees) All Out to wall (5 burpees).
-To the Hill…10 Carolina Dry Dock & 10 Sister Mary Kath (x2), then up the hill and grab lifting rock.
-Rock Circle – Various Pax called out Shoulder Press, Curls, RHL, Calf Raise, Squat, Rows, Triple Lindy, Merkins (etc), Hammy Stretch Thing (from FNG “Trickle”). Rotated around the circle various times to change up the rock sizes. (put rocks back, head back down hill)
-Some Mary in parking lot of 131 Main.
-Stairs, Rails- 10 Pull Ups under rail 1, 10 Split Squats at rail 2, upstairs and over, do 10-15 Wide Merkins up there. Loop that for 5 or so minutes. Swift mosey back to AO.
As we took off at 6:31 and Circuit City sprinted out of his car, “Circuit City, we’ll be at Best Buy” was a no-brainer (he actually works for Best Buy). During Imperial Walkers, I looked at Boitano and said “Where-is-One-Star?” in my cadence, only to have OneStar sprint into the circle 10 seconds later – that was perfect. Usually One-Star’s ability to entertain is very purposeful, but in this case it was a happy accident. Wisconsin contingent of 4 today (Circuit City…Sheboygan, Hearthbreaker…Madison, Transporter…Kenosha, Bucky…Greendale/Milwaukee), who each called Mary in succession at one point- Transporter’s never-ending American Hammers were not popular, yet appreciated. Wow, quite a variety of rock sizes for Rock Circle – some stones, and some planets. Lots of mumblechatter about “compensating” for various things based on size of rock picked. FNG “Trickle” was called on during the Rock Circle, and provided both an explanation & demo of an elaborate hammy stretching move #OverAchiever #TooGoodForUs? Soft Pretzel & Transporter were out front on most moseys, and circled back for Pax for extra mileage. Many are on the “Dry-uary” train, and further connected at Coffeeteria to help support each other with a month of general detox.
Paper Jam, Chopper & Madison joined COT from the runners (there were at least 10 more, most at Coffeeteria…which was BIG!).
Announcements: Likely convergence next week at Stonehenge…try to stay tuned.
FNG “Trickle” was EH’d by Gilbert (we all live in the same neighborhood). He comes into ’20 wanting to serve more in the community, and be more purposeful about his health – perfect alignment with F3. How many others in our communities want this, but don’t know we are an option? Be a talent scout for FNGs, and get them out!
Takeout by PaperJam. Prayers & good vibes to Chopper (test results), Doc McStuffins (big procedure in 3 weeks), and Gillooly (baby coming).
Always an honor to lead/Q. Great to see you all today, and great push – thanks for your efforts. We all are coming into 2020 with hope & intent to improve, grow, shed, slim, strenthen, etc. There is no magic formula – got to put in the work and get uncomfortable on a recurring basis. And that is much easier to do together. So get out this week!
24 showed up with sleeves, hats, and even face masks (Tagalong, Mic Check), but about halfway through many layers were being peeled off – thankfully not quite stripped to the point of Taco Stand’s goal after he climbs Mount Kilimanjaro #HadMeUntilNaked.
Disclaimer given (not a pro, suggestions, modify, don’t sue)
-Limbered up/jogged through parking lots with butt kicks, knees, side, carioca, backward, etc.
-Circled for Mtn Climb, Merkin, Imperial Squat Walkers, and Trans Siberian Chestnut Roasters – HO!!!
-15 minute AMRAP course (front of Target to back over hill):
-Partner Up – 6 speed bumps…partner 1 does 10 Ab/Leg/Throws and 10 Plank/Derkins on bumps 1, 3, 5, then FlapJack on bumps 2, 4, 6. (Plank & Al Gore for the six.)
-Home Stretch – All You Got (in honor of Doc McStuffins) – 10 plank jacks half way, then 10 6-inches plank jacks at the end. (Doc loves to call those things, and I love/hate them)
-Brief Mary to close out
Sorry YHC may have departed AO a minute early – frankly I get anxious anytime Frehley’s is there because he starts grouching about launching on time & ending on time so he can get back home for a pipe and Matlock reruns. Also, sorry also to disappoint with no “Ya” of Bulgarian Ball Busters…but hopefully distant cousin of Tran Siberian Chestnut Roasters “HO!” was okay for today. Just when anyone thought they were tough for showing up in the cold, Taco Stand sauntered in all lathered up, smiling, wearing a weight vest, after running from home. And LongHaul clearly was out after it, skating up the grass hill like Gretzky in the rink. How MorningAfter’s sweatshirt from 1991 hasn’t disintegrated by now is a miracle (as Wingman pointed out, he is so Visco Girl…but really Visco before Visco was a thing – like Neil Young was grunge before Grunge was a thing). Thanks Big Tuna for suggesting we move at the end from the street sweeper – staying put may have ended a great workout very poorly. Kotters to Olaf – haven’t seen it yet but I guess since Frozen II is out that means Olaf has to be back. Welcome back Dolphin, who is down in weight the equivalent of a full Fredo, and was clearly still ready to work when he called 10 burpees at the end for “cool down.”
But how much will other really change if they are not part of a group like this???
Always an honor to lead. Great work all.