Short mosey up semi-slippery hill to field (when is that thing going to dry out so we can use it!), circle up for some: SSH, LSS, MC, Merkins, and plank into stretch (one foot forward, arm up to sky, pause, back to plank, flapjack)
Mosey 1 lap around the field. Circle up deja vu where we just warmed up.
Fire Drill: PAX does exercise for random time/reps, then yells “Fire” at which time everyone drops, rolls left, 1 merkin, rolls right, 1 merkin, back on feet and continue on to next PAX. Finish when all PAX have called “Fire”, included: SSH, big boys, American knockout, imperial walker, merkin, flutter, arm raises, Moroccan night club.
Mosey back to parking lot, for round of BLIMPS (5 burpees, 10 lunges, 15 IW, 20 merkin, 25 plank jack, 30 squat).
Mosey to track for T1000 lead round of partner work with P1 doing bear crawl around track while P2 runs a lap and relieve’s P1 when caught up, swap and continue. That was harder than expected.
Mosey to the rocks for 3 rounds of thrusters, curls & tricep-extn, in reps from 15, 10, 5.
Mosey to COT for 5 MoM, with PAX taking turns for variety of H2H, big boys, Freddie mercury, and some weird laying-on-your-side thing Wrigley made up finished with a plank to put a bow on it.
(something Wrigley said while I ran to my car for my phone – need to make that more accessible in the future).
Your choices for morning posting are abundant, but the evenings are at the other extreme. The Appetizer’s specialty is adding an extra option to your beatdown menu. Today we served a record number of PAX and 2.0s and I hope it was a good taste for all.
Elsa visited from Pineville with his 5yo FNG who was christened Strong Guy due to an affinity for Marvel and superheroes in general. Despite his initial apprehension getting out of the car he had no issue keeping up and settled right in. Welome, passport stamped.
Dwight and Watson keep showing up and getting in their work. This was their first non-convergence post so they’re regulars now. Leading by example Dwight, fist-pump.
Twinkle Toes and Lefty made it look easy as did Wrigley and Double-Dribble (the Appetizer is the little brother to Clyent Dinner, hoping to follow those steps lead by Wrigley and those before). Chopper snuck in a couple minutes late but continues to set the bar super high as a double-R HIM, leading us all by example (but what if I can’t keep up with him now, ugh).
And at the other end, while T1000 used to complain with every burpee, now he’s leaving every beat down saying that wasn’t bad, or even, that was fun. He’s laying a solid foundation of strength, and will be leaving me in the dust very soon. Best of all, I’m pumped that HE sees the fruits of this labor. When you’re focused on the effort, progress comes so slowly it isn’t visible. But that’s because most of the real progress isn’t visible, that’s for both the physical and mental progress. There is a foundation that is easy to overlook, but it is critical and is built with patience and discipline, it is real and will serve him a life time.
Next week High Hat will be taking the lead, originally slated for this evening, but apparently Rock’s birthday takes priority over posting. Yep, he choose a birthday party over bear crawls and thrusters. No problem, live and let live, right? Or in this case, live and… let them eat cake. I’m hoping for an extra serving of birthday burpees next week.
Mosey up hill to field, circle up for: Imperial Walker, Mountain Climber, SSH, Merkin, Plank, Stretching from plank: one foot forward, elbow down pause, arm up for thorasic twist, flapjack, up to Cossack squat down, up to Sun Worshiper, back down to Cossack squat 5reps, flapjack.
Mosey 1 lap around the field. Circle up.
PAX does high knees until someone yells “Fire”, everyone drops, roll left, merkin, roll right, merkin, back on feet continue high knees. Continue until all PAX have called “Fire”. Swap exercise as called out by PAX: butt kicker, sister mary katherine, etc. One round, well warmed up.
Sister Mary + Mike Tyson
Mosey down hill, line up at curb: 10 Mike Tyson’s, run up hill 10 sister mary katherine, run back to curb, repeat for 3 rounds. Mosey to rock pile.
Travel road to top of the hill, at each light pole alternate 10 Over Head Press & 10 Bent over row. Flutter press at top until 6 catches up (nice audible by Midriff). Return home, same deal, but 10 Bent over rows & 10 tricep extension. Audible called for some Mary because we haven’t worked much abs (did I suggest we were done?), roll with it, flutter press, big boy, etc. Return the rocks. Mosey to playground
The Real Ab Work
Grab bar to hang from, and OYO 10 toes to bar (or knees to chest), 10 jump squats. Two rounds and we’re feeling it & short on time. Mosey to the COT.
Lead by the 2.0s: Rock: Big Boys, Johnny5: Freddie Mercury, T1000: flutter (at hummingbird pace).
Asked High Hat for 10 count, but not satisfied we’re done he wants to do it in low plank position. Finishing strong.
Prayers for Mic Drop and his speedy quarantine and recovery. Get the word out for this AO every time you post, it is 2.0 friendly chance for Dads & Kids to have some fun together (or at least be miserable together while getting better – lead by example). Apologies if I forgot anything else.
Not that we’re always this deep, but here’s a taste of what we sampled at The Appetizer 😉
In the next few months, or if you’re very pessimistic (Dr Fauci), a year from now, the worst of Covid will be behind us. One way or another, we’ll go back to normal.
Not to get all political, but IMHO, it’s simply is not the government’s job to decide how many people can come over for Thanksgiving, or any day, ever. Seriously. I mean OMFG are you freaking kidding me, seriously. Considering all we have accepted in the name of fighting covid, we’re crossing lines that should not be allowed – in the name of safety.
If this is OK, why shouldn’t our leaders use the exact same reasoning to address an endless list of threats to our safety and require more actions and compliance while promising more protections and payouts?
If you haven’t heard of the Great Barrington Declaration look it up, it’s not conspiracy garbage, just a few dozen of the world’s famous epidemiologists suggesting we’re past the point of diminishing returns with these lock downs and protecting everyone from everything.
Sweat drops on pavement and burpees with pull ups,
Side Stradle Hops with merkins (some call them push ups)
Bear crawls with broad jumps and soggy wet mittens,
These are a few of my
favoritemost hated things…
Actually not, but the idea behind this weinke was to throw in a lot of my least favorite, or should I say, more challenging exercises. I was aiming for a really tough workout, and while it had its moments, it wasn’t exactly brutal like Daniel Day Lewis in There Will be Blood (though there was a little blood). Enough preamble….
Standard Disclaimer: I’m unprofessional, no lawsuits, pace yourself, and keep your distance
(Side Note: first time for everything, I did NOT forget to start my watch timer, yippie!)
Mosey for 2 min & Circle Up
15x: SSH, LSS, CCD (classic cadence confusion somewhere between numbers 2 and 3 – I’m an expert at screwing up cadence)
Static: plank, side plank left/right, superman, boat (canoe? whatever, it’s opposite of superman – so let’s call it Lex Luthor!)
Stretch: up dog, deep lunge, add thoracic rotation, repeat on left side
Mosey up hill to nice grassy field
Pax spread out for Killer Bees, which is:
100ft Bear Crawl, return doing:
5x Broad Jumps
3x Burpees, repeat jumping and burpees back to starting point
Now That sure was a fun start (highly recommended for all future Q’s looking for ways to challenge your Pax). I wish we had time to do another round, but considering the mumblechatter, and my burning legs and heart rate, I thought it wiser to save some energy for the next set of work.
Mosey to Rock Pile
Claim your favorite rock and Mosey to the Playground
Partner up for fun in the playground
Partner 1 : run 2 laps
on lap 1 : Elf on the Shelf with rock
on lap 2 : Bent over Row with rock
Round 2, same drill, but partner 2:
on lap 1 : Burpee Pull up
on lap 2 : Thruster with rock
Mosey back to Rock pile & say good bye rock (or rather, see you next week)
Mosey all of 20 steps for the lastest & bestest:
2 rounds of BLIMPS :
15x Imperial Walker
25x Plank Jack
But the Pax were eager for more, and they pleaded for an extra bonus round of BLIMPS, how could I say no?
Mary: I think was 15x: Box Cutter, LBCs, and a few other things.
100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN. Venmo to @f3waxhaw or see Posse for details.
Raffle for $1,500 Furniture Gift Certificate Ongoing. Centerfold has tickets for sale. All proceeds goes to our goal of raising $10,000 for local charities.
Site Q School @ Cuthbertson Saturday 7/18, followed by Q School next Saturday 7/25 (See Posse for details)
Blood Drive 7/23, sign up before showing up: https://www.redcrossblood.org/give.html/drive-results?zipSponsor=F3
And, Impact Local 5K/10K aiming to raise $5K to local charities, see http://f3southcharlotte.com/2020/07/07/impact-local-5k-10k/
No profound words to share tonight, if I get started I’ll go on too long and scare my M – she’s afraid I’ll say something controversial like I’m proud to be an American or some other equally radical sentiment. We do live in slightly-interesting times (but not really, compared to a whole lot of other times). There’ll be time for the soapbox later on, right? Let’s hope it won’t get that interesting. It was a pleasure leading again. I look forward to the next.
Five men pulled themselves out of the fartsack and started the week off right at the easiest to find AO in all of F3 nation – in their own garage/driveway/backyard.
We were sufficiently distanced so the disclaimer was brief, modify as needed,…etc
Mosey 1 min out and back, split with 30 seconds of: high knee, butt kicker, carioca left/right
15x: SSH, LSS, CDD, Peter Parker
Stretch: upward dog, move to plank and bring one foot to hands for some: “Deep Lunge with Thoracic Rotation”
Sufficiently warmed up
Mosey 1 min out and back + 20 merkins.
Side note: some magic happened in that stretching, the mosey felt so much better, looser, and faster
AMRAP – 45secs each for x4 rounds
– Step Up
– High Knee
Mosey 1 min out and back + 20 merkins
AMRAP – 45secs each for x3 rounds
– Mountain Climber
– Fredie Mercury
– Jump Squat
1 min out and back + 20 merkins
AMRAP – 45secs each for x1 rounds! 🙁
– Bent over row
– KB Swing
Mary: 15x: box cutter, LBC, flutter, dolly, big boy sit-ups
…where did the time go?
Blood Drive July 23rd, need more people to sign up. Sign-up at American Red Cross website.
Raffle for $1,500 Furniture Gift Certificate Ongoing. Centerfold has tickets for sale. All proceeds goes to our goal of raising $10,000 for local charities.
100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN. Venmo to @f3waxhaw. See Posse for details.
Q-school/Site School coming up. See Posse for details
I was expecting this to be a moderate workout, but at the end of round 4, those high knees were pretty intense. I tried to keep the pace steady with minimal breaks in between sets too. Perhaps the humidity was worse than usual but by the end I was quite soggy. I hope today’s attendance is not an indicator future trends. I’m hoping we can keep this one going at least through the summer. There’s no AO that can beat the convenience or get you more sleep before posting.
SSH, Arm Circles, Low Slow Squat, Merkin, Peter Parker. 1 min mosey out, and 1 min back with even amount of carioca (correctly spelled, no joke!).
Main theme was 45 seconds of an exercise doing AMRAP. At sound of the beep move on to the next exercise.
2 Rounds of 45s AMRAP:
– Superman (hold or pulse your call)
– Hollow body (aka Canoe?), essentially the opposite of superman
– Crab Cake
– Hip Thrust
– Side Plank left
– Side Plank right
With a heavy coupon, 3 Rounds of 45s AMRAP:
– Elf on the Shelf
– Bent Over Row
BLIMPS – 2 rounds:
15 Imperial Storm Kicker (felt like we’re doing the can-can)
25 Plank Jack
2 Rounds of 45s AMRAP:
– Step Up
– Single Leg RDL
– Heels to Heaven
(hold coupon on 2nd round – I forgot to mention that on 1st round one somehow 😉 )
Finished with COT and seeking Q’s for coming weeks. Interest is strong, so it looks like we’ll keep this one going. Personally I’m happy to have Post one day a week from the convenience of my garage.
This time of year really sucks with the change in weather (so humid). But keep posting and you’ll get used to it (is what I keep telling myself). And of course, get hydrated well ahead of the workout. It’ll suck less as our bodies adjust.
On the good news front, my morning newspaper (yes I am old school) reported progress in Covid treatments and evidence they’re reducing fatalities even in high risk groups (over 80, obese, diabetes, etc). There’s plenty of work still, but also serious progress underway. I hope that message gets out and helps people with their anxieties.
Speaking of anxiety. In college I took several journalism classes. An important lesson was that emotions sell more papers, and get more views, than boring old facts. And fear is one of the most powerful motivators.
Fear is getting way too much influence these days in leading our decisions and behavior. I have faith that we will get through all of these challenges, and that despite what the news would have us believe, things aren’t as bad as it seems. There is a lot more good news out there than bad. Unfortunately, good news doesn’t sell papers or get the views and clicks.
Keep that in mind the next time you hear the news, or just avoid it entirely.
Nine men showed up to be lead by YHC at the Arsenal. It’s not Spring yet, but it was a great morning to greet the gloom.
We start with a mosey into the darkness. About a minute in, I suddenly realize I forgot to pick up the gear by my car. We do a 180 and run back to grab a medicine ball and backpack of goodies. I’m pretty sure nobody noticed that as we casually resume our mosey to the field.
Taking advantage of the soft ground (not too soggy):
A. Two pairs stand 10ft+ apart, each tossing a 20lb medicine ball or slam ball, while
B. The rest traverse field alternating Lunges (x10) & Carolina Dry Docks (x5) – make that half the field (run back and trade places with A group)
A. Change ball, continue tossing larger black ball (one Pax notes he prefers the large black one — trigger involuntary ab exercises)
B. The rest traverse field alternating Standing Forward Jump (x10) & Squat (x5), for half the field (run back and trade places with A group)
Still in pairs, partners now work separately, alternating A/B exercises
A. hold plank at bottom of hill
B. sprint to top, 5-10 merkins, return
Repeat for 3 rounds
Soft Pretzel demonstrates his mind-reading skills by getting into a Hollow Body position before I get a chance to read off my weinke that everyone can get into a hollow body position while I stall for time and setup some bands on the monkey bars.
Split into 3 groups, perform a circuit:
A. pull up – band-assisted as needed (AMRAP)
B. low band at ankle height, one-arm cross-body twist reaching high (AMRAP)
C. mosey one lap around playground running sideways 1/2 each side (what was the name again?!)
I hoped to squeeze in another circuit with shoulder work but time ran short. Will recycle those next time.
(Opps, sorry – remind me on Slack and I’ll add here).
I think I counted in cadence without embarrassment, and the PAX handled my complex rotations with ease. I had a lot less time than I wanted to prepare, but we didn’t go off weinke either. Overall, we got it done and I hope gave everyone a good start on their virus-laden, cancel-everything and go-home, day. Stay healthy & fear not – this too shall pass.
The power of the fartsack was strong on this chilly morning, but 8 PAX showed up in the gloom at the Arsenal anyway. Being the Q, I was one of them.
Ideally I would have had time to visit the AO and find some new and interesting features to add to the weinke. Not having kids who go to school there, it was difficult to find time to snoop around the high school or middle school. I may have received unwanted attention while testing load bearing structures and challenging obstacles anyway.
Interested in keeping it interesting, we moseyed out of the parking lot to unfamiliar territory at the front of the middle school. A nice space which offered some soft grass for a little stretch and warm up.
I told the PAX we’ll begin with stretching because I’m old. That was a lie. The truth is, it just feels good. I hear guys in their 30’s complain they’re getting old. And while being a teenager may be a distant memory, we spend hours each day repeating the same limited physical patterns, for years. You are not feeling old, you are just feeling stiff and losing mobility.
I know this because I made the same mistake when I was younger. Now that I take mobility seriously, I don’t feel old at all. Seriously. Well, maybe my knees a little, but I never stretch them, which really just proves my point (I think).
Full range of motion and flexibility is a wonderful thing, though yes, it is awkward and painful to get there. I’m a mobility evangelist and will continue to advocate the practice, and mandate it while I’m Q-ing. Two-cents deposited. Rant-done.
Mobility “Cal Poly Hip Flow” Highlights :
Well warmed up – some standards :
Mosey to the middle school parking lot:
Mosey to the Field – Grab a Partner
Mosey to the Playground – Grab a Partner
Mosey back for MoM
Saturday Convergence at Stonehenge – Da Vinci cancelled (however, considering the smack talk between these AOs on Slack, I feel like I’m being punked)
Thanks for overlooking my ineptitude in calling the cadence, and the mysterious issue with my timer (working fine now), we made it through & I hope the PAX enjoyed a beatdown giving you a warm blanket of soreness the rest of your day. Special thanks to Brexit for introducing me to the Arsenal (you had me at tires!), and Happy Meal for giving me the opportunity for an earlier than planned Q (oh and those tasty Crab Cakes).
Before my VQ I thought of how this BB would go. I was prepared to begin with a quote from Steinbeck or Robert Burns about the best laid schemes of mice and PAX, but somehow we stayed on the plan as planned. Beginner’s luck prevails.
Fortunately, the errors were mostly of omission, known only to YHC, the PAX were blissfully untroubled. Full disclosure offered here for the record & for your amusement.
We kicked off from Chic-Fil-A immediately committing VQ Error #1: forgot the disclaimer (thanks Mighty_Mite for the reminder). With that after-thought, I confess ignorance to everything we are about to do, and promise nothing, and remind the PAX they are all on their own, etc.
After a short mosey to the large parking lot, breaking all CoP norms (admittedly based on my limited experience), I buck the trend of jumping straight to SSH, IW, merkins and the like.
Instead, we start with stretching and mobility because I’m old. Old that is, in my ways. Even when I was in my 20s I was never flexible, but after holding those awkward poses, and loosening up, everything just flows better and feels more alive. The PAX may have considered this VQ Error #2, but I’m the Q so they sucked it up with minimal negative mumblechatter.
(FYI, this warm-up is part of a personal favorite called the “Cal Poly Hip Flow”). Full disclosure VQ Error #2: forgot to start the timer that was to keep us on schedule for the whole workout. It was diligently setup to beep at key intervals ensuring we stay on schedule. No harm, no foul, and no one the wiser, we were sufficiently lubricated and proceed to standard CoP activity.
15 reps of each:
During these reps, the most blatant VQ Error #3: embarrassing lack of ability to count in cadence. I knew this would be awkward, but did not expect my voice to be so distracting while trying to keep the pace and not lose count. It was weirdly surreal in the gloom. Who knew I needed to practice counting to three. Fortunately the PAX were patient and endured.
We mosey to the plentiful playground offering many structures for fun and games. The PAX grouped into pairs, and did a circuit of 10-15 reps each, for two rounds:
Fun Fact, another first for me was using this area of the AO. I’m not sure why it is so often overlooked.
VQ Error #4: have to ask the PAX for time check, we were on schedule but had to get moving. While we mosey across to Elevation Parking lot, I not so stealthily divert my 2.0 minions to the task of unloading some toys while distracting the PAX with some more mosey in the parking lot (all numbers are completely fictional):
Upon return my robotic 2.0’s Johnny5 & T1000 have setup 3 olympic bars for the PAX to partake in geared good times (95#, 75# 65#). VQ Error #5: not being more clear with 2.0s on where to put the bars (On the wet grass! Really?! Dad-mode OFF, keep your cool in front of the PAX). Six more steel plates also available for other interesting activities (2 each: 45#, 35#, 25#).
Again divided into pairs, we have a moderately complex rotation of 4 movements. After hoping I’ve demonstrated and explained the rotation sufficiently (doubtful) with partner, alternate 10-15 reps each pair of exercises:
With pairs of pairs working on pairs of exercises for a couple of rounds I’m not sure why anyone would get confused. But with any luck, everyone got in two sets of each. After that round, we did the same with 4 new exercises, or rather, two more pairs:
I had an extra round ready in case we got ahead of schedule, but it was not necessary, probably because of the time lost when I babbled on about how to perform the following exercises or rotations. VQ Error #6: not being more prepared on how to explain a complex rotation. Next time I’ll bring a white board with pictures showing the order – just kidding. We had just enough time to mosey back.
With only a couple of minutes remaining, not shy at all, we lay on the sidewalk next to drive-thru line and squeeze in some Mary with 20 Rosalittas and box-cutters (which isn’t as hot as it sounds).
Count-o-rama, name-o-rama, VQ Error #7: not starting these in proper order. VQ Error #8: forgot to record names and announcements risking my BB doesn’t give credit where due (thanks to Mighty_Mite & War Eagle I think I have everyone). Announcements included two upcoming convergences on New Year’s Eve, one at Bushwood, another at Bagpipe (sorry if I forgot others). Before wrapping up we were interrupted with the gift of free coffee and water by the best coffeetaria of any AO in existence. Taken out by YHC giving thanks for the fact we all have the strength and commitment to keep showing up, supporting and challenging each other to do our best, with prayers for guidance as we prepare for the new year and all it brings.
While it may have been my first time, it was good for me. I hope it was good for the PAX & I look forward to our next time.