Author Archive Chastain

Rain, Rain, Go Away

16 gathered a Chiseled for a slightly warmer, definitely more humid morning that turned into heavy rain for a bit. I think the MASH unit was there but they exercised with us the whole time so we were all one big happy family.

Warmup:

Long mosey around Mt. Chiseled and back to COT. Circle up then a series of SSHs (plus a few ssslllooowww ones), Moroccan Night Clubs, Jimmy Dugans, and end with a calf stretch.

The Thang:

Rifle Carry your coupons from COT to the base of Mt. Chiseled. Find yourself a partner on the way. Upon arrival find an open spot of pavement. Partner 1 will run to the back of Mt. Chiseled then up and over the top while partner 2 does an AMRAP of the exercises on the board. Once both partners have completed the first exercise and ran, move on to the next exercise. The exercises consisted of the following:

  1. Merkins
  2. Weighted Squats*
  3. American Hammers
  4. Vertical Block Presses*
  5. Stationary Lunges
  6. Kettle Bell Swings*
  7. Flutters
  8. Squat Thrusters*
  9. Big Boy Sit-Ups
  10. Alpos*
  11. Monkey Humpers
  12. Blockees*
  13. LBCs
  14. Derkins*

By the time YHC made it over the hill the second time the light sprinkle had turned into a downpour. Stupid rain. I had really hoped to tear up that hill with all the running but audibled from over Mt. Chiseled to around it. No hill, but a bit further to run.

By the time YHC finished the last Derkin and lap we only had about 5 minutes left, so Rifle Carry your coupon back to COT.

With the remaining time we did some island suicides with 5 Burpees on one end and 5 Big Boy Sit-Ups  on the other. Two rounds and we’re out of time.

 

Moleskin:

If you’re wondering about the red text for some of the exercises…those are exercises from this week’s IPC. Zinfandel put together a good video to demonstrate form: https://youtu.be/xNpEnp3bP54 Check it out and go do the IPC this week. Saturday at New Town Elemetary! But if you were at Chiseled today you already know what the exercises are cause you did them.

Had an FNG from Massachusetts today, down visiting Centerfold and his son Cavalier. He’s a hockey/lax player so we named him Slapstick. Also had a Kotter return after a long hiatus. His name is Homer (doh!) and Doughboy is credited with shaming him into his return.

 

 

 

Make It Stop™ Diesel Edition

Back in July I used Watchtower as a guinea pig for the First Edition of Make It Stop™. The rules were simple: I name an exercise from an ordered list and count cadence (or civilian count) and all pax participate. We do this AMRAP style (As Many Reps As Possible) until someone can’t take it anymore and yells “Make It Stop!”. At that point, I name the next exercise from the list and the Make It Stop-er must count cadence for the new exercise. We do this for 5 exercises then run a lap around the lot. Simple enough, right?

For the Diesel Edition, there are few small tweaks. 1.) This is Diesel, so we’re gonna use gear, and 2.) No running at Diesel, so instead we do a Broken Farmers Carry (2 bricks held high in one hand and a coupon in the other) around the parking lot. Note: One thing I learned after the first Make It Stop™ is I needed to add a clarification that once you’re no longer continually doing the exercise (too tired) then you need to say “Make It Stop”. No pausing and watching everyone else do their reps.

Exercises:

No Gear

  1. Lunges
  2. Big Bois
  3. Merkins
  4. Heels to Heaven
  5. Calf Raises

    Bricks

  6. Canadian Beavers
  7. Side Raises
  8. Presses
  9. Ditka Haymakers
  10. Ax Chops (alternating 5 per side)

    No Gear

  11. Plank Jacks
  12. Mike Tysons
  13. War Hammers (Big Boi with 4 American Hammers at the top)
  14. Squats
  15. Air Presses

    Coupons

  16. Coupon Swing
  17. Chest Press
  18. Dips
  19. Goblet Squats
  20. Curls

No Gear

  1. Speed Skaters 
  2. Dry Docks
  3. Plank
  4. Monkey Humpers
  5. LBCs

 

Moleskin:

I had many more exercise groups to go, but this is how far we made it. Special thanks to Mayhem for leading the first 10-15 minutes while I finished up the IPC relay.

Turnbuckle got the Chain of Pain today because he didn’t say “Make It Stop”. Not even once. He was pumped and ready for more. Good job TB!

Damascus got the Diesel Chain because he modified AS NEEDED due to his foot injury. We don’t get up at the crack of dawn to cheat ourselves out of a good workout. If you can do the reps, then do the RIGHT reps. If you need to modify for a good reason (ie. injury) then modify.

I forgot to record how many reps of each exercise we did this time. It was a lot, usually in the hundreds for each…glad you’re still reading this far.

Announcements:

Pavlov’s Burpee

A month ago I had never been to Dromedary before and today I’m the Q. Two years of F3 and it’s time to be new and start posting/Qing sites I’ve never posted/Qed before. Yesterday I’m in the middle of building my weinke and I get a group text from Zinfandel and Gerber about doing the Iron Pax Challenge today. I had to break their hearts and let them know I was on Q at Dromedary. We joked (kinda?) that I should surprise all the Dromedary PAX by doing the Iron Pax week 1 workout. I rolled it around in the ol’ noggin’ for a while but ultimately decided that might not sit well with everyone, especially cause some might have already done it this week or be planning to do it on Saturday. INSTEAD, I put together a modified version that ended up being just the right amount of terrible.

 

FNG identified.

DiCCS provided.

One final note: YHC has a timer. Every Minute On the Minute (EMOM) we’ll stop whatever we’re doing and do 2 burpees. I’ll be sure to announce it loudly so no one misses out.

Warmup

Mosey around the big lot away from COT. What’s this? The EMOM timer had a 10 second wind-up timer before the first alarm? “Burpee Time!” Up on your feet and continue the mosey. The timer is rolling we barely make it through half the SSHs before a quick pause for “Burpee Time!” Pick right back up where we left off on the SSHs and move into some Imperial Walkers, Jimmy Dugan’s, and Calf Stretches, occasionally stopping for “Burpee Time!” The PAX already hate me. I can feel it radiating off of them like a wave. Or maybe it’s just the humidity. Yeah, that’s it. Mosey on! Up the stairs and find your own spot on the concrete at the front of the school.

The Thang

This is where things get interesting. We’re going to replicate part of the IPC week one exercises, but I need some time to explain. I hate to stand around explaining things but there are a lot of moving… “Burpee Time!” …parts. Oh good, problem solved. So here are the exercises, done “on my down/up”:

  • 5 Hand Release Release Merkins (both hands off the ground at the bottom, one hand off the ground at the top)
  • 10 Leg Lifts (on your six, legs straight; touch the ground with both feet then left them past your hips)
  • 15 Jungle Boi Squats (full squat; hands “scoop” the ground then a jump and raise your hands above your shoulders)
  • 20 Big Boi Sit Ups
  • 25 Stationary Lunge Steps (count each leg as one rep)

As you might expect, we didn’t make it through this in one go. We had a few “Burpee Times!” along the way. No time to dwell on that, though. Mosey!

We make it to the first alcove on the west side of the school. Find some wall and position yourself for some donkey kicks. This is a Chastain favorite:

  • 10 Donkey Kicks
  • Hold the 10th with your feet on the wall
  • 10 second countdown
  • 9 Donkey Kicks
  • Hold the 9th with your feet on the wall
  • 9 second countdown
  • All the way down to 1 DK and 1 second hold
  • Of course, there are some burpees mixed in there for fun

Mosey again to the next alcove and repeat the IPC workout from above.

Another mosey to the north lot near the tennis courts. Line up on one end of the lot. 8 Bear Crawls, 4 Walking Lunges, and 2 Broad Jumps (feet together). Repeato to the end of the lot and back.

Mosey again! A long one this time to the Middle School parking lot where we completed another IPC round.

Another long mosey past the buses. Ah, the smell of diesel in the morning! The timer is counting down but we have some PAX still in the bus lot. Might be the only timer we didn’t stop right on the mark for. Safety first! Continue the mosey to the parking lot south of the school entrance.

4 corners: You pick which exercise goes in which corner but you gotta do all four.

  • 20 Mike Tysons
  • 20 Flutters
  • 20 V Ups
  • 20 Bomb Jacks

Running low on time. Goodfella doing his best encouragement “only 12 more burpees!!” I don’t think anyone’s listening.

Down the center of the large lot is a row of trees. 5 Bobby Hurleys at every other tree. Don’t forget your burpees.

We reached COT right as the timer goes off for the last time. Finish up those 2 burpees and we’re done!

Moleskin

I’ll be honest, I had no idea how this timer was going to work out. One minute is NOT a long time, despite what you may tell your M. Would it be too difficult to work in the other exercises? Would 90 burpees be too much? Would I ever get invited back to Dromedary again? I think it worked pretty well. I was gassed at the end. Can’t wait to try out the real IPC for this week to see how it feels.

Funny note: The EMOM timer gives a “halfway there” warning at 30 seconds and then a “boop boop boop BEEP” sound. Folks liken it to Pavlov’s Dog, only the timer beep gives you burpees instead of a treat. The burpees weren’t so bad and were actually a welcome break from the Donkey Kick madness. However, by the end they were just that extra little bit of pain that rounded out this workout. Not a lot of mileage (1.7 ish?) but it was definitely a gasser.

Two new FNGs today, Stalker and Dora, jumped right into it. Welcome to those guys.

Announcements

  • F3 Waxhaw 1st Anniversary “Invergence” – Monday, September 7th at 6:30am – Cuthbertson Middle School – Your choice between a bootcamp, MASH, or a 5k race. 2nd and 3rd F will follow
  • Blood Drive – October 17th – Go to www.redcross.org and search for F3 – Ours is at the Waxhaw American Legion
  • Black Hawk – Talk to Cobbler, Atlas, or Carb Load about Qing in September/October
  • Christ’s Closet – Folding nights are starting back up – See GroupMe calendar for schedule

YHC took us out

Golfers of the Future???

(Courtesy of Mayhem)
Brutus put out a late call last night for someone to queue Diesel this morning at 5:15 am.  Before I could think it through, I took the bait.
 
At 3:00 am this morning, I was staring at the ceiling, pondering how to spice it up.  Then it came to me, golf theme on steroids.
 
With putter, driver, sand wedge, astro turf, 8 foam balls, red solo cups, and pieces of paper with dreadful exercises in each cup, I headed out at 4:45 am to set up the course in the Diesel parking lot.  Brutus was already there.  Think he slept there last night.
 
Exercises (if the Lexicon is incorrect, asking for grace):
 
So here was the drill.  Solo cups were spread out throughout the parking lot.  Everyone stood behind a cup.  1 x 1, each F3 brother stepped up the astro turf, fluffed up the ball, and gave it a whack with a putter, driver, or sand wedge.  The closest person to the ball grabbed it.  Then, they reached into their respective cup and pulled out an exercise.  They got to call the number of reps, cadence, etc.  Here are some highlights:
 
Chastain was sweating profusely.  Someone wore him out yesterday.  He fought through it to make some great chips.
Native had great putting form.  Putt putt over the years has paid off.
Turnbuckle picked up the mat and grabbed the putter.  Only club he could use, as a natural southpaw.  Who knew?
Golden Plates was in the middle.  Needed a cup, as he was in the line of fire.
Bunyan was the most serious golfer.  Demanded quiet when he stepped up to the turf.
Penalty Box pulled out a hockey stick and went Happy Gilmore on us.  Not…but that’s what I envisioned.
No one intentionally hit to Posse, as he made us do overhead extensions until people dropped.  Finally, I had to call him out, as he was on a mission…for what, I don’t know.  J
Legalized ran to the turf when his turned rolled around.  Never seen him move so fast since the injury.  Must be a new passion.
Brutus had the best attire.  Sleeveless shirt.  Wouldn’t get on any course outside of Detroit.
Centerfold was a great timer.  When he chipped, he posed for 2 minutes.  Provided a great break.
 
Thangs:
 
Captain Morgans
Monkey humpers
Jane Fondas
Irkins
Dirkins
Canadian beavers
Ditka haymakers, upper cuts, and jabs
Protractors
Box cutters
Mini-mosey/walk around parking lot with coupons over head
Squats on coupons, sit down, raise feet, repeat
Coupon presses on six
Ax chops
 
I’m sure I forgot something.  Oh well…
 
Got some ideas with wiffle bats/balls, footballs, and cornhole boards for future queues if I’m asked.
 
In case you haven’t picked up on it, I’m a sports junky.
 
Thanks for the buy in dudes.  Hope you enjoyed the morning.

Payback’s a…blast

Centerfold was looking for a sucker after Dromedary yesterday and apparently I was the guy. Put me on the spot, “Chastain, you wanna Q Body Shop tomorrow?” Little did he know I was looking to Q some new sites (more on that in the Moleskin).

8 PAX for Body Shop and another 8 for MASH. I heard Recalc put on quite the beatdown while Sweatin’ to the Oldies. Here’s a little summary courtesy of the MASH channel:

Tabata- 40 seconds work/20 rest-

Step up cinder block
Russian tap cinder block
Clean and Press cinder block
Curls cinder block
Punch out bricks
Slide, slide, slide, mountain climber
Squat,walkout,merkin (2)
Catalina Wine Mixer
Crab Toe Touches
Lunge,Lunge,Squat

If you haven’t been to MASH before, you need to know that it isn’t for slackers. You’re going to get a workout. You’re going to sweat. But you’re also going to get the 1st and 2nd F you need to keep up your drive and motivation. Thanks Recalc for leading today and thanks Mayhem and Centerfold for keeping it going throughout the week.

On to Body Shop!

Warmup

Mosey around the back lot then circle up for some SSH, Imperial Walkers, Jimmy Dugans, and some calf stretches.

The Thang:

  • Line up along the parking space lines: 8 Bear Crawls, 4 Walking Lunges, 2 Broad Jumps (feet together). Repeato from one end of the lot to the other and back (Thanks Sledge for reminding me we did this)
  • Mosey to the front of the school and grab a spot on the wall
  • 90 degree wall sit and 50 Air Presses (Civilian Count). Yeah, yeah, I said in cadence, but knew what I meant.
  • Keep your spot on the wall, but now we do some Donkey Kicks. Start with 10 DKs and on the last one, keep your feet on the wall for a 10 count. Immediately following, do 9 DKs with a 9 count with feet on the wall. Repeato all the way down to 1 DK and a 1 count.
  • Mosey to the basketball court and the track. Do a quick lap around the track to make sure there aren’t any obstacles and to let our eyes adjust to the darkness, then form a line on the basketball court.
  • Starting at one end of the line, the first PAX names an exercise for the rest to do and that PAX takes a lap around the court. Remaining PAX do the called exercise until their return. Repeato until all PAX have run.
    • Since the PAX naming the exercise doesn’t have to DO the exercise, I thought we’d get some nastier options like Burpees, but instead we were getting things like Freddie Mercury, Box Cutter, etc.
    • Knowing what I had planned for later, I mentioned the above bullet point “Wow, I expected some meaner exercises”
    • Bottlecap took the bait on round 2 and gave us a “Mike Tysons!” followed by “Oh, I pulled a hammy. Gonna have to walk this lap” Mwuahahaha
    • The full list:
      • Round 1: Low Slow Squats, Dry Docks, Big Boys, Freddie Mercurys, Merkins, Box Cutters, Monkey Humpers, Plank
      • Round 2: Heels to Heaven, Mike Tysons, Jump Squats, Peter Parkers, LBCs, Windshield Wipers, Crab Walks, Mountain Climbers
  • Another mosey all the way back to the back lot. Line up on the curb for some Gassers
    • To the close curb and back then do 10 Mike Tysons
    • To the far curb and back then do 10 Bonnie Blairs (2 = 1)
    • To the close curb and back then to 10 Curb Jump Burpees (Merkin with hands on the curb then your jump requires your feet to step on the curb then back down
  • Mosey to the front of the school next to the MASHers for a little…
  • Payback
    • Circle up
    • While doing our laps around the track, YHC was taking notes on what exercises each PAX inflicted on the others
    • Taking turns, each PAX goes in the middle and must do 20 reps of one of the two exercises they previously came up with.
    • Remaining PAX alternate rounds of Dry Docks, Squats, and American Hammers until each PAX has done their penance
    • At this point we’re running out of time or we would have done a 2nd round with the other set of exercises
  • Final Lap
    • Run a lap around the bus lot
    • On the long side run at 70% speed (race pace)
    • On the short side run at 50% speed (recovery pace)
    • On the long side run at 90-100% speed (finish line pace)
    • On the short side walk/jog to the finish and recover

Moleskin:

Coming up on September and it’s my 2 year anniversary with F3. I don’t know the exact date so I decided to just focus on the month. Glidah had an inspirational backblast about a week ago you should give a read. Mine is much the same. 2 years in and F3 has pushed me to grow in many ways. I talked a bit in the COT about getting out of your comfort zone. Maybe joining F3 and posting your first time was a step outside your comfort zone. What have you done since then to continue accelerating? My starting goal coming into year two is to Q some new AOs I’ve never Qd before. I posted at Dromedary for the first time last week and now I’m signed up to Q on September 9th. Today was my first time Qing Body Shop. I’ll be doing Clyent Dinner, Blackhawk, and Impromptu in the month of September as a part of my goal to “be new”.

Where can you be new? A lot of PAX are strong in the 1st F but have yet to dip their toes in the water for 2nd or 3rd Fs. Is that you? Are you quiet or introverted and the idea of big crowds makes you uncomfortable? Take some baby steps and show up to a Saturday morning Coffeeteria. Looking for a way to make an impact in your community but don’t know how? Our region is killing it with charitable contributions, clean-up days, and other service opportunities that reach beyond the individual. Just ask and we can point you to an area you can help. Involve your kids. Involve your wife. Be a leader in your own household.

Stop coasting. It’s too easy to get comfortable with where you are and say that’s good enough. Have the courage to try something new and you’ll be better for it.

 

Annoucements

  • F3 Waxhaw One Year Anniversary – Monday, September 7th (Labor Day) – 0630 at Cuthbertson Middle – Bootcamp, MASH, and 5k Race options. 2nd F Coffeeteria following. 3rd F donation with details to come
  • Iron PAX starts in September – Sign Up Here
  • Open Door – 3rd F Opportunity – Saturday and Sunday morning Zoom options – Sunday morning in-person option – Read a chapter of the Bible and discuss
  • Christ’s Closet – Saturday, August 29th following workouts – Moving items from old building to new
  • Prayers for Sledge-O-Matic – Melanoma being removed tomorrow. Prayers for a clean diagnosis

We’re not lost, we’re exploring

I’d like to start off by thanking Posse for so excellently demonstrating the effects of marketing (or the lack of).  5 of us got the DiCCS and took off for a morning of fun.

Warmup

Short mosey to the blacktop and circle up

  • SSH – 20 IC
  • I asked Recalc for an “old man” stretch which wound up being kind of like half a Windmill – I was trying to bait him into doing the next exercise which was
  • Imperial Walkers – 15 IC – Recalc doesn’t believe there’s value in these and does his REAL old man stretch during this time. One day I’ll get him…
  • Calf Stretches

The Thang

Partner up (2 in one group, 3 in the other) on the sidewalk next to the benches

  • P1 runs from one curb to the other continually while…
  • P2 (and P3) each do 25 Merkins, Squats, or Big Boy Sit-ups – your choice, any combination that adds to 25
  • Rotate these exercises until each PAX has done 3 rounds
  • Switch the exercises to Derkins, Step-Ups, or Dips
  • Rotate for 3 more rounds

Mosey around the school to the bus lot. Cones set up at 25, 50, 75, and 100 yards

Run to the 1st cone and do 25 Merkins then back to the start. Run to the second cone for 50 Pogos then back to the start. 3rd cone = 75 Mountain Climbers. 4th cone = 100 SSHs

Heart rates are high so rather than immediately going into a long mosey as I’d originally intended I audibled to some Mary with assistance from each PAX in coming up with exercises: American Hammers, V-Ups, Box Cutters, and Flutters

Now another short mosey to the rock piles. Grab a lifting rock and head to your very own parking space

  • 10 Curls on my up – drop your rock and run to the opposite curb and back
  • 10 Curls, 10 Tricep Extensions – run
  • 10 Curls, 10 Tricep Extensions, 10 Shoulder Presses – run
  • 10 Curls, 10 Tricep Extensinos, 10 Shoulder Presses, 10 Chest Presses (on your back) – run
  • Zombie walk your rock back to the pile

Long mosey to the previously unexplored cross country trail and take a left towards the high school practice fields. Note the sign that says we can’t go ON the field but says nothing about running up and down the hill adjacent to the field. Toe the line!

Now that we’re here (in the slightly tall, very wet grass) we did a little 7s action with Jump Squats at the bottom and Bobby Hurleys at the top. YHC said Jump Squats, but it wasn’t until now that I’m typing this up that I realize I meant Bomb Jacks, which is what I did while everyone else probably listened to what I said and did Jump Squats. Oh well.

Mosey back to the entrance of cross country trail and did rounds 1 through 5 of Captain Therkin (1 Big Boy, 4 American Hammers, 2 Merkins all the way up to 5 Big Boys, 20 AH, and 2 Merkins)

More moseying to the middle school side of the campus for some combo work. 4 Lunge Walks, 10 Bear Crawls, and 2 Broad Jumps. Repeato from one end of the parking lot to the other and then back.

One final mosey back to COT and finish the final 3 minutes with an upwards ladder of 1 Burpee, 1 Big Boy, 1 Merkin, and 1 Squat. Repeato, incrementing each exercise by 1 until we ran out of time somewhere around round 4.

Moleskin: 

Sad to say none of it counted as for some reason my watch won’t sync this morning’s workout with Strava. As we all know, “Strava or it didn’t happen”. It’s really a bummer as the PAX got over 3 miles in and made good use of the campus, but alas, we’ll all just have to work twice as hard on Monday.

This was Dementia’s first workout. Apparently he went to a 2nd F event and got his name there. Posse was kind enough to bring him out to a Saturday workout where he learned that they’re 60 minute. Next time he said he’d be ready. He did fine today. The hardest part is showing up.

Make it stop!!

Easy Button hit me up a couple of weeks ago and asked if I wanted to Q swap; he’d do Diesel and I’d do Watchtower. Easy peasy. Note to you guys who just finished Site Q School: that’s an effective way to fill your monthly Q schedule. So with a few weeks of time to plan I started thinking how I could change it up from the regular boot camp. Note to Site Qs in general: don’t give Chastain too much time to think about his weinke…uh, moving on.

Warmup

Quick mosey around the outside perimeter of the parking lot then circle up

SSH x15 IC
Imperial Walkers x15 IC
Merkins x15 on my down
Calf Stretch (you’re welcome)
Potato Pickers x10 IC

The Thang

The game is called “Make it stop!” and the rules are simple:

  1. The pax circle up and do the called exercise in cadence without stopping until someone has had enough and they yell “Make it stop!”
  2. The pax who says “Make it stop!” must call cadence for the next exercise
  3. Every 5 exercises take a hot lap the long way around the parking lot
  4. Each pax can only say “Make it stop!” once – Yeah, we broke that rule
  5. New rule needed: Once you’re no longer doing the exercise then you have to call out “Make it stop!” – Had a few pax that were too stubborn to verbally call it quits

Here’s the list of exercises and the number of reps we did. We were pretty stubborn at the beginning but were a little more liberal with the “Make it stop!” as we went along:

  1. SSH – 106 IC
  2. Lunges – 21 IC
  3. Big Bois – 61 CC
  4. Merkins – 22 CC
  5. Heels to Heaven – 56 IC

Run!

  1. Plank Jacks – 31 IC
  2. Mike Tysons – 21 IC
  3. Broad Jumps – 19 CC
  4. Squats – 33 IC
  5. Air Presses – 60 CC

Run!

  1. Pogos – 113 CC
  2. Dry Docks – 28 CC
  3. Bear Crawl – 20 IC
  4. Burpees – 10 IC
  5. LBCs – 80 – CC

Run!

  1. Jump Squats – 22 CC
  2. Imperial Walkers – 28 IC
  3. Monkey Humpers – 12 IC
  4. Plank – 56 seconds
  5. Speed Skaters – 20 IC

Run!

  1. Captain Therkin – 60 seconds OYO

    This is as far as we made it in 45 minutes

  2. Flutters
  3. Bobby Hurleys
  4. American Knockouts
  5. Bomb Jacks

Run!

  1. Freddie Mercurys
  2. War Hammers (Big Boi with 4 American Hammers at the top)
  3. Mountain Climbers
  4. Al Gore
  5. Overhead Clap

 

Moleskin

Honestly, I had no idea how this one was going to turn out. I had a backup weinke ready to go in case it was stupid and after we broke 100 SSHs on the very first exercise I was starting to worry. We had some stubborn pax that didn’t want to be the ones to call it quits, but once a few guys had cycled through the exercises it got a little easier to give in. We got less mileage than I thought/had hoped. Originally we were going to be on the track, but Zin AKA the new Shake n Bake said “NO!” to running in close quarters. Admittedly, it worked out better in the front lot. Next time, if there’s a next time, we’ll run the hot lap every 2 or 3 exercises instead of every 5. That’ll fix it!

Shout out to O-69 and Schneider today. Most of us bore witness to O-69 up his pace from his non-stop hi-speed walk to an all out run! Way to go, buddy! You’re killing it! And Schneider beat the fartsack today and made it out with a bum ankle thinking he’d mash, only to find there weren’t any other mashers at Watchtower. That didn’t stop him, though, he brought out the coupon and got his sweat on regardless. Good job, brother!

Announcements

Q School – Saturday, 0630 at Cuthbertson Middle – You’ll get a full workout and follow up with the school portion. If you’ve never been then it’s a great opportunity to cover the fundamentals of your responsibilities as a Q. See me or go to https://bit.ly/f3qschool to sign up

100 PAX Challenge – Congrats and thanks to everyone who gave. We officially hit the $10,000 mark yesterday morning. Some money has already been distributed but the rest is set to be given to the remaining charities soon. Congrats to Brutus on winning the recliner and Bottlecap for winning the $100 gift card

Blood Drive – Thanks to all who have signed up! We are officially full and have been capped at 73 donors. Make sure you double-check your calendar and show up on Thursday for your time slot

 

Mission Accomplished

12 dudes (6 boot camp and 6 mashers) beat a case of the Mondays and checked into the Asylum.

Warmup

Started with a moving warmup today. Mosey around the Hickory Tavern lot then circle up for 15 SSHs. Mosey to the front of target then circle up for 15 Imperial Walkers. Mosey to the back of the Target lot for 10 Potato Pickers and some calf stretching. Mosey to the Petsmart lot for 6 Windmills.

The Thang

4 Corner Deconstructed Burpees – At each corner do the called exercise

  • First corner – 10 Squats
  • Second corner – 10 Merkins
  • 3rd corner – 10 In and Outs
  • 4th corner – 10 Bobby Hurleys
  • Repeato

Mosey to the Target parking lot

A twist on 4 Corners

  • 40 American Hammers (in cadence. Yes this sucked) then run the 4 corners (about a 4 island square)
    • Plank while waiting on the 6
  • 30 Plank Jacks IC then run 3 corners
  • 20 Bomb Jacks IC then run 2 corners
  • 10 Burpees OYO then run 1 corner

Back to the Petsmart lot and line up along one curb

Suicides

  • 10 V Ups on my up
  • 20 American Knockouts IC
  • 30 second plank
  • Suicide half the lot then the full lot
  • Repeato

Fuse informed me that we weren’t actually doing V Ups the first time so we corrected that on the second round. Apparently actual V Ups suck more. Thanks Fuse.

Mosey back to the Target lot, partner up and line up across from your partner on a parking space line. The goal is to keep your partner honest on their form by staring each other in the eyes while doing the called exercise

  • 10 Merkins on my down
  • Plank walk one parking space towards Target
  • 8 Merkins then plank walk one space back towards the Petsmart
  • Continue with 6, 4, 2
  • Repeat the whole thing with Squats

Fuse claims I called low, slow Squats which we did not do. They were speedier. It is possible I said that as those Merkins/plank walks were killer.

Mosey to the alley between Hickory Tavern and the Greco Grill and find some wall

  • 10 Donkey Kicks and hold the last kick up on the wall for a 10 second count
  • 9 Donkey Kicks and hold the last kick up on the wall for a 9 second count
  • Repeato down to 1 Kick and 1 second count

Running low on time we moseyed to the benches in front of Hickory Tavern for some partner work

  • Partner 1 runs to Brooklyn Pizza benches and back
  • Partner 2 does Merkins/Step Ups/Big Boy Sit Ups – Your choice and you can switch between them at any time. Just keep moving
  • 400 cumulative count (or until time runs out, which it did)

 

Moleskin

My goal today was to keep the mileage lower but still keep the heart rates up. My Strava says 2.01 miles and I spent 50% of the workout in Zone 4/Threshold range. Mission accomplished? Yuck. I’m beat. Nap time, maybe?

Usually I like to swing by the MASHers and see what they’re up to but I had tunnel vision this morning trying to recover from those Merkin/Plank Walks and knowing we were heading into the Donkey Kicks. Mayhem was leading them this morning so I know they got a good workout. Great job taking the lead this morning! Congrats to Turnbuckle and Sledge-O-Matic on their huge milestones! If you get the chance ask them both what they’ve been up to because it’s incredibly impressive. Legalized broke his foot, guys. Like, several times. I heard it was so he could get out of doing burpees, but regardless, he’s still out there MASHing while on crutches! If you think you can’t get out and do SOMETHING for your 1st F then you’re just making up excuses. Good job, Legalized! Speaking of excuses, I’ve worked on EHing several guys to come out to F3 and I’ve heard the “I’m too old” excuse a ton. Blue Screen is like 400 years old and he’s out there KILLING it. He’s most of the reason those Merkin/Plank Walks I keep complaining about were so horrible. He was my partner for that one and he was pumping out Merkins faster than I could say “down!”. Pretty sure he did more than the called number each time. I hadn’t seen Swimmers in forever and apparently he was just on vacation. Getting back to working out after a week off and making bad eating choices every night is always tough (that was me a couple weeks ago), but Swimmers sure didn’t show it. Up front on all the exercises. Fusebox has a low key, slightly sarcastic way of keeping me honest on the exercises. “That’s not how I do V-Ups” or “What was low or slow about those Squats?” Duly noted, Fuse. Posse, on the other hand, makes me double-check my instructions every step of the way. Not sure if he’s doing it to mess with me or not, but I make sure to give extra clear instructions when Posse posts with me.

 

Announcements

  • Blood Drive on Thursday, July 23 at Weddington United Methodist Church – Sign up!!!! https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3 – It’s open to everyone, not just F3, so bring your M, 2.0s (16 and up), friends, family, etc
  • Site Q School and Q School are coming up – July 18th and 25th respectively – Plenty of info on the GroupMe New Channel. Check the calendar there and/or see me for info – Sign up!!!
  • Q Source – Mondays, 7am at Brooklyn Pizza and Fridays, 7am at Cuthbertson Middle – Learning the fundamentals of being a virtuous leader
  • Prayers for Goodfella’s wife, Renee, who is back in the hospital with continued issues after the birth of their child
  • Prayers for Centerfold’s wife, Karen, who is back in the hospital with some pain after her recent surgery

YHC took us out

 

 

Never Quit!

8 people showed up for Diesel

The Thang

  • Deck of cards exercises. Suit dictates the exercise and the number is the rep count
  • Diamonds = Merkins – Total reps – 85
  • Clubs = Crab Dips – Total reps – 85
  • Spades = Lat Raises – Total reps – 85
  • Hearts = Axe Chop – Total reps – 85
  • Grand Total= 340 reps
  • Around the circle, PAX name the exercise and the count
  • Exercises included but not limited to: Speed Skaters, American Hammers, Squat Thrusters, Shoulder Presses, Monkey Humpers, Big Boi Sit Ups, Chest Presses, Planks, Fast Feet? (running in place shuffle step thing), Lunges, and probably some more

 

Announcements

  • Blood drive – July 23rd from 9am to 1pm at Weddington Methodist Church – Sign up NOW – https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3
  • Site Q School – July 18th, 6:30 at Cuthbertson Middle – Sign up NOW – https://bit.ly/f3siteqschool
  • Q School – July 25th, 6:#0 at Cuthbertson Middle – Sign up NOW – https://bit.ly/f3qschool

 

Prayers for Centerfold’s wife for a quick recovery from her surgery. Prayers for two fellow F3 members diagnosed with Covid-19

0.15

Just finished my breakfast so it’s time for a backblast. Not gonna rush, but we’ll see if I get this out before Posse manages to post his from last week’s Diesel. We ain’t no Floater. Well, maybe that’s over and we are the NEW Floater. ¯\_(ツ)_/¯

The title is an inside joke. You had to be there. You should’ve been there. Shame on you for never giving Diesel a chance. It’s OK, we forgive you. And we’ll see you next Friday at 0530!

Anywho, we had 6 dude’s this morning, almost all of them showed up on time. Ah well, DiCCS provided

The Warmup

15 SSH
15 Walkers
10 Moroccan Night Clubs
Plank
Left/Right Arm/Leg raises
Calf Stretch

The Thang

Round 1

Timer – Choose one

  • 30 Merkins
  • 30 Squats
  • 30 Coupon Curls

Moroccan Night Clubs with Bricks/Dumbbells
Dips
Bench Press with Coupon
Big Boy Situps with Slamball
American Hammers with Dumbbells

 

Round 2

Timer – Broken Farmer Carry with Coupon and Dumbbell – Switch hands at the turn

Front / Side Flys with Bricks/Dumbbells
21’s with Coupon
Skullcrushers with Coupon
Coupon Thrusters
Romanian Dead Lifts with Dumbells
Shoulder Taps on Coupons

 

Round 3

Timer – Choose one you haven’t done yet

  • 30 Merkins
  • 30 Squats
  • 30 Coupon Curls

Full Extension Brick/Dumbbell Hold
Bent Over Coupon Rows
Paint the Alphabet with Coupon
Tricep Kick Backs with Bricks/Dumbells
Negatives with Coupon


Round 4

Timer – Broken Farmer Carry with Coupon and Dumbbell – Switch hands at the turn

Flutter Press
Dolly Press
Heels to Heaven
V-Ups

 

Moleskin:

It’s possible we did another round or 2 but I honestly can’t remember. I made the mistake of letting PAX suggest exercises at one point and Ditka’s evil laugh let us know we were in for something ugly. Some kind of knees-bent, coupon lateral raise garbage while he did the farmer’s carry. Posse made us flutter our feet and arms like some kind of turtle (or tortoise) stuck on it’s back.

But enough about us. This moleskin is a shout out to Sledge-O-Matic. You want to know what the 1st F looks like? Just watch Sledge. This dude is kicking his own butt every single day. Tuesday at Watchtower I saw him sprinting hard to blow past everyone on Indian Runs. Today he took a break from the weights to run some sprints in the parking lot. If you’re not pushing yourself as hard as Sledge is pushing HIMself then you’ve got some more to give at your workouts. I’m guilty of that for sure. Good job Sledge!

Announcements

  • Freed to Bleed/100 Pints Challenge/F3 Blood Drive – July 23rd from 0900-1300 at Weddington United Methodist Church. Need a couple volunteers to assist. Need to bring more folks (Your M, your 2.0s over 16 years of age, friends, family, etc.) to hit 100 pints donated. See Fusebox for details
  • 1776 Games tomorrow at Black Hawk. 0700, but show up early for some F2 and make sure you bring your coupon
  • Site Q school (7/18) and Q School (7/25) sign-ups are open. See me or GroupMe for details. If you’ve never been to Q school then you should go. It’s good practice for everyone. You’ve probably seen your share of, uh, questionable Qs at some point or another. Our goal is to learn from mistakes of others’ so we don’t repeat them.

 

That’s it. YHC took us out. #cradletograve