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.
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.
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:
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.
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.
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.
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.
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.
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.
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.
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”:
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:
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.
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!
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.
YHC took us out
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
Catalina Wine Mixer
Crab Toe Touches
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!
Mosey around the back lot then circle up for some SSH, Imperial Walkers, Jimmy Dugans, and some calf stretches.
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.
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.
Short mosey to the blacktop and circle up
Partner up (2 in one group, 3 in the other) on the sidewalk next to the benches
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
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.
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.
12 dudes (6 boot camp and 6 mashers) beat a case of the Mondays and checked into the Asylum.
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.
4 Corner Deconstructed Burpees – At each corner do the called exercise
Mosey to the Target parking lot
A twist on 4 Corners
Back to the Petsmart lot and line up along one curb
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
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
Running low on time we moseyed to the benches in front of Hickory Tavern for some partner work
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.
YHC took us out
8 people showed up for Diesel
Prayers for Centerfold’s wife for a quick recovery from her surgery. Prayers for two fellow F3 members diagnosed with Covid-19
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
10 Moroccan Night Clubs
Left/Right Arm/Leg raises
Timer – Choose one
Moroccan Night Clubs with Bricks/Dumbbells
Bench Press with Coupon
Big Boy Situps with Slamball
American Hammers with Dumbbells
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
Romanian Dead Lifts with Dumbells
Shoulder Taps on Coupons
Timer – Choose one you haven’t done yet
Full Extension Brick/Dumbbell Hold
Bent Over Coupon Rows
Paint the Alphabet with Coupon
Tricep Kick Backs with Bricks/Dumbells
Negatives with Coupon
Timer – Broken Farmer Carry with Coupon and Dumbbell – Switch hands at the turn
Heels to Heaven
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!
That’s it. YHC took us out. #cradletograve