Author Archive Centerfold

You’ll get nothing and like it!

Great weather today for another 18 out at the exlusive Bushwood CC. Better make sure I’m plenty early since I have the first tee box this morning. 5:29 lets get started, DiCCs discussed, two FNGs this morning, make sure we pick up the 6.

The Thang

Mosey over to the parking lot by the playground for some warmup

  • 18 SSH IC
  • 9 Potato pickers, hold right, hold left
  • 9 IW IC
  • 9 Merkins IC
  • Plank/down to 6 inches hold/up hold/6 inches hold

Mosey again back through parking lot out toward sidewalk to Marvin Creek

  • At each mailbox reps alternating between 5 burpees and 10 Carolina Dry Docks

At path, head back to the school, find a long wall

  • Balls to the Wall handstand, 10 count from each guy going down the line, holding it till all 15 Pax finish counting (great idea)
  • People’s chair, same 10 count from each guy, hold till all 15 guys count
  • Partner up, 100 Donkey Kicks/100 Mike Tysons, one partner does reps while the other runs a lap in parking lot

Mosey to playground

  • Captain Thor- 1 Big Boy situp/4 Amer Hammers up to Bushwood count of 9/36

Over to Track

  • Run Lap/10 Speed Skaters/run to corner/walking lunges to next corner/run to corner/bear crawl to corner/run to corner/Karaoke to corner/run to corner/run backwards to corner/broad jump to corner/jailbreak last 1/2 lap

Back to front parking lot, kill last 90 seconds with gas pumps and heels to heaven.

COT

  • get your Baby Ruth, you earned it
  • Name two new FNG’s- Noonan and Ex-Lax
  • Announcements- Dana update on Christ Closet fold-a-thon Thursday night starting at 5:30. Lots of clothes that need to get folded and put in proper bins, Q school first weekend in November
  • Thanks Bottlecap for taking us out

Moleskin-

After losing my voice for the last three days and coughing non stop, I was wondering if I could keep up with the rep counting and yelling out the weinke. At least I would try to sweat out whatever got in my system. I certainly wouldn’t pass on a round at Bushwood especially with the nicer temps we’ve been seeing in the morning. Good to see the group growing as we had another two FNGs out this morning. Not a lot of running, 2.25 miles but I’ve been trying to get more reps in the steps in, since the IPC kicked my butt and I know I need to get stronger. I just hope everyone continues to push themselves beyond their comfort zone. We all have more in our tanks than we realize.

Back to where it started..

Dromedary will always be one of my favorite AOs because 9 months ago, this is where I showed up as a FNG. Boucher brought me out and despite the physical beatdown I took that day, I remember how welcoming the group was, especially Goodfella and Posse and I’ve kept coming back ever since. Dromedary is also a great campus with a ton of options and a lot of room to roam.

The Thang

5:30 19 Pax show up in the gloom, half asleep ready to roll. DiCCs given and we start the mosey around the parking lot. Get halfway around, near the high school for some warmup

  • SSH 15 IC
  • IW 10 IC
  • Bobby Hurleys 15 IC OYO
  • Merkins 10 IC followed by plank/6inches

Mosey over to the lane that goes along school towards the globe

  • At each light, alternate between 10 mountain merkins, 15 squats

At the globe, we take a short mosey over towards tennis courts, more Lightpost reps, this time all the way to the end past middle school

  • At each light, alternate between 10 Dry Docks and 15 Plank Jacks, probably a total of 12 lights

Mosey over to covered entrance at Middle School, partner up, one guy does reps, one runs a half lap around small parking lot

  • 100 Derkins, 150 Dips, 150 step ups

Mosey towards buses, OneStar mentions “this is a nice wall”, I say Great, we should use it! Besides, I need to alter the weinke, I won’t have enough time to get to the rockpile

  • 10 Donkey kicks, 10 Mike Tysons, two times

Mosey over to other side of middle school to Amrap table area

  • Captain Thor- 1 Big Boy, 4 Amer Hammer, 2/8, 3/12 etc. We start getting drizzled on, feels better than 90% humidity

Just about out of time, mosey back to start, 2 min left so we do 30 gas pumps and some LBCs. Time’s up

Moleskin:

There always seems to be a good mix of Pax at Dromedary, between gazelles and clydesdales. As I said there is lots of room to roam, but I know some don’t love a lot of running, so I try to keep everyone happy. We only cover about 2.25 miles and I try to get a little work in on all the body parts, Hopefully some will have some sore abs tomorrow morning. I ran out of time so we didn’t get to the rockpile at the end to do some IPC work. I planned on doing some squat thrusters and burpee jump-overs, Dana would be happy to know we missed those as he did the Meter’s 43 IPC challenge the previous day. It’s always a good start to the day when we can get ourselves out of bed and get to F3, not only to work on getting healthier, but also surrounding ourselves with a great group of guys that help guide us to be better in many aspects of life. Thanks for letting me lead today.

No announcements or Hope challenge volunteers, thanks Johnny Utah for taking us out.

Hey Lama….

“Hey Lama, hey, how about a little something, you know, for the effort, you know”……Well if the Lama ever showed up for a F3 workout, instead of us asking him for something at the end, he would be thanking us for introducing him to F3, and he’d be the one saying, “So, I got that goin’ for me, which is nice.” I think we all feel the same way with F3 as a part of our daily lives.

Some mumbling before 5:30 about sore body parts from the Monday workouts but since I wasn’t there (excusable absence), oh well, all body parts are fair game today in the weinke. DiCCs given, let’s get moseying.

Warmup:

Mosey across sidewalk in front of school, down entrance lane to far parking lot and circle up

  • 18 SSH IC
  • 9 Imperial Walkers IC
  • 18 Mountain Climbers IC
  • Hold Plank, 6 inches up and down a couple times
  • 18 Bobby Hurleys IC

The Thang:

Mosey back to playground by the jungle gym

  • 11s— 10 pull ups/1 Merkin, 9 Pull ups/2 Merkins, 8/3, etc…
  • Captain Thor- 1 Big Boy Sit up/4 American Hammers, 2 BB/ 8 AH all the way up to 9 and 36. *At Bushwood, we like to count to golf numbers, 9s and 18s seem more fitting than 10 and 20
  • over to the picnic benches, partner up for 100 Derkins, 150 Dips, one guy does the reps while the other runs a lap on track, doing 10 squats at mid point on track.

Mosey back across front of school to the Covered walkways and wall

  • Broad jump first covered walkway, Bear Crawl next walkway, Karaoke around sidewalk back to first walkway, repeat 3 times
  • over to the wall– 9 Mike Tysons, 9 Donkey kicks, run a lap around parking lot, repeat till time runs out. I think everyone got in 4 laps, BC got an extra one in because he was killing it.

Not alot of running today (your welcome HighHat), everyone covered between 2- 2.25 miles.

Mosey back for COT

The Moleskin:

I was a bit disappointed that I missed the Launch-vergence Monday although I can’t complain as I had some good family time at the beach for the long weekend. I tried to do my part on the road marketing our new region as I was sporting the new F3 Waxhaw shirt running down there as well as suffering through cranking out the Ironpax week 0 challenge. I certainly enjoyed reading all the GroupMe posts Monday about how great the day went. Congrats to everyone who played a role in planning, executing and just being there to represent the Waxhaw Pax.

So we only had two foursomes today at Bushwood. I figured attendance might be a little light after yesterday’s festivities but I did see there were 21 at Watchtower, which Dancing Bear was quick to point out to One Star. I’m guessing after Deadwood’s track meet mileage, some Pax wish they put on the collared shirt to travel to the other side of town. If you haven’t been to Bushwood, yes it sort of has a dress code. But don’t let that scare you off, maybe we can try to get the Site Q to allow sleeveless Hanes undershirts, then there’s a chance DB will make a trek to the other side of the town too!

Side note– I put some pull ups in the workout today and encourage guys to get back to a regular routine of pull ups, especially since many of us have bars at our houses from the previous Murph Challenge. November/Veterans Day is going to creep up quickly on us and we know from previous experience how important it is to get reps in ahead of that workout. If you didn’t participate on Memorial day, find the workout guide Zinfandel sent out back then and start following it soon so you can partake in Murph part Deux as well.

Thanks Twinkle Toes for leading us out.