8 PAX posted at Commitment and 8 PAX are gonna hear the timer in their dreams for a while. That’s right, the ever popular EMOM (every minute on the minute) timer from the IPC made an appearance this morning.
60 seconds to go, so DiCCS provided and then a brief explanation of the timer. Every Minute, On the Minute we’ll be doing 2 Burpees. Stop what you’re doing and do your Burpees, then pick back up where you left off. “How long are we doing that for?” they asked. Well guys, Commitment is an hour long workout. You do the math.
Warmup
Mosey up the road towards the school and stop to do SSHs, Imperial Walkers, Moroccan Night Clubs, Calf Stretches, and Burpees of course, along the way.
The Thang
Starting in the parking lot next to the school we did another throwback to the IPC:
Mosey on over across the playground and find some wall for some Donkey Kicks. A Chastain favorite, we start with 10 Donkey Kicks, leaving your feet on the wall after the 10th and do a 10 second countdown. Repeato with 9 DKs and a 9 second count until we get down to 1 DK and 1 second count. Oh yeah, don’t forget about the Burpees
A handful of regular and pistol LBCs then a mosey back to the first parking lot and find a spot on the curb for some suicides. First curb and back then 10 Mike Tysons. Second curb and back then 10 Bonnie Blairs. Last curb and back then 10 Flutters (2=1).
Back past the playground for another round of the IPC stuff from above. Now it’s race time! Take a lap around the lot BUT vary your speed:
Follow this up with 10 T Merkins, 10 Squats, and 10 American Hammers all in cadence
Run another lap then follow it up with 10 Spider Merkins, 10 Bomb Jacks, and 10 American Knock Outs
Run one more lap then mosey to the other parking lot and back on the curb for another Chastain favorite: the Bear Lunge Broad Jump. 8 Bear Crawls, 4 Lunge Walks, and 2 Broad Jumps (feet together) to the first curb and back. Then repeato for good measure
Mosey back to the entrance road for some Paula Abduls with 5 Dry Docks up and 5 Squats back at the trees on the left.
Almost there! Circle up in the COT lot for one more round of the IPC work. 4 minutes left?? Partner up and do Dips on the picnic tables and partner two runs around the building.
Back to COT and finish our last 2 Burpees.
Moleskin
Whew! No one but YHC knew they’d be doing 120 Burpees today. Poor Deep Dish died a little inside as soon as I mentioned the timer (he was the only sucker PAX that did that with me 2 months ago when I Q’d Dromedary). J-Woww kept threatening to pull his Site Q card and overrule my weinke, but I know he secretly enjoyed the Burpees. Great job Doughboy coming back from the COVID and jumping right back into the workouts. Kinda feel a little bad for Ghosted as well. The guy started F3 week 1 of the IPC and kept coming back. He was probably glad it was finally over only for me to bring it right back out this morning.
Doughboy was the 6th man this morning. Bottlecap brought him out a couple years back and he went to the July 4th challenge and started with 100 pull-ups. He still came back the next day and has been a regular ever since. He also got his name from from the Kentucky Throwboy. Pretty cool. Thanks Doughboy!
Nobody felt like doing announcements this morning, so YHC took us out
Beautiful morning for some Monkey Humpers. They weren’t originally on the weinke but when Posse came sliding in on 2 wheels while the rest of the PAX were warming up it seemed the right thing to do. Actually, it was a preceded by the instruction for all PAX to “aim” at Posse while performing the called exercise. Damascus showed up 15 minutes late but we’re so used to that he didn’t get anything special.
Warmup:
SSHs, Imperial Walkers, Calf stretches, weird yoga poses, and the above-described Monkey Humpers
The Thang:
Today was another round of Uncle. For those unfamiliar with the rules, one person is the leader and does the called exercise with a coupon. The remaining PAX use bricks for the called exercise instead. This time I let the PAX choose their own exercise (except J-Woww) as long as it allowed for the use of the coupon/bricks. Once ready, the leader begins the called exercise and does as many reps as possible until exhaustion and then says “Uncle!” Rotate around the circle with a new leader and new exercise.
Exercises included: Curls, Squat Thrusters, Clean and Press, Weighted Squats, Shoulder Presses, Chest Presses, Tricep Extensions, and probably some more I’m forgetting.
There were ALSO a few, uh…less conventional exercises chosen by certain PAX that appeared to be designed to circumvent the rules of Uncle. For example: Captain Morgans (one foot on the coupon/brick and squat with the other leg) are much tougher for the PAX with the bricks. It’s supposed to be tougher for the leader with the coupon. Another example: some sort of one-hand-in-front-of-the-other-merkin-up-and-over-your-brick/coupon thing that J-Woww threw at us. That one got shut down pretty quick.
Two rounds of Uncle was enough, so we moved on to a Merkin/Calf Raise Webb on our coupons. Finally, we wrapped up with a smattering of Tysons, Merkins, American Hammers, American Knock Outs, and a 15 second Have a Nice Day
Moleskin:
COT – 6th Man – Posse tried to start the count off first, but J-Woww was to my left and I gave him the “pick a number, non-inclusive, between 0 and 2”. That got the “One!” out of him and thusly Posse got stuck with number Six. Glad he told us his story, though, because his 5+ years in F3 has allowed him to grow in his leadership abilities as well as helping others to grow in theirs.
Lots of mumblechatter this morning, per the usual Diesel/MASH way. When you aren’t running you’re stuck talking to each other. It’s a ton of fun! Give it a try!
YHC needed a nap afterwards, so a nap is what I got. Highly recommended. Back on Q tomorrow at Commitment!
Announcements:
Events – Stepping up for Staci – Thanksgiving virtual run/fund raiser – see Chicken Little/GroupMe for details
Hot Wheels – Tentative Date 11/7. Making improvements for ramp/sidewalk for Brittany who is wheelchair bound. Stay Tuned.
The title could be referring to my Diesel co-Site-Q. MIA for weeks/months with a new baby in the home. It could be referring to Centerfold who, though sworn to be at Diesel, finally decided to arrive 28 minutes late.
What does it refer to? Read on
DiCCS provided
Warmup
SSHs
Imperial Walkers
Moroccan Night Clubs
Calf Stretch
Right hand, right foot, left hand high stretch thing that’s pretty popular these days – flapjack
The Thang
Moleskin
Announcements
YHC took us out
Quiet morning at Mt. Chiseled. The air was a bit chilly and without a breeze. If not for the labored breathing and the occasional grunt you might have even called it peaceful. Maybe the PAX were tired? Maybe they were bummed YHC was on Q instead of Surge? Maybe I just worked them too hard? Was it something I said? Not sure, but there was literally ZERO mumble-chatter. So sorry readers, no interesting/funny stories today.
For a better, more interesting and informative backblast, you’d be better off reading Posse’s account of the CPR training from Monday: https://f3southcharlotte.com/2020/09/29/stayin-alive/
But for those of you who insist on reading further…
DiCCS provided
Warmup
Coupon Rifle Carry to each island with some SSH, Imperial Walkers, Moroccan Night Clubs along the way. Take a right towards the entrance road and leave your coupon on the curb. Quick mosey up and around the entrance at Cuthbertson then back to your blocks
The Thang
A few PAX used this opportunity to put their coupons away prior to completion of our workout. So we finished the final 40 seconds with burpees.
Moleskin
Seriously. So quiet this morning.
Glidah shared that he’s been running a lot recently (who knew??) and it’s been a while since he’s done a gear workout and he could feel it. A good reminder that we all have areas we can work on to stay well-rounded and to get out of our comfort zones.
Announcements
YHC took us out
Sugardaddy was the original Q this morning, but he’s a HIM that’s out of town taking care of his dad, so the PAX got stuck with me today. They got the smallest hint of a warning that there’d be a good amount of running today, but none heeded it. Suckers.
DiCCS given. LOTS of headlamps and reflective gear this morning. Good job, guys!
Warmup
Side Straddle Hops x10 then a tricky switch to SLOOOW Side Straddle Hops x10
Mosey to the cul-de-sac and around the first row of parking spaces for some Imperial Walkers
Another mosey to the back of the Target lot for some Moroccan Night Clubs, little arm circles (forwards and back) then BIG arm circles (forwards and back)
One more mosey to the gates of Wesley Oaks for a calf stretch and some upward dog
The Thang
Into the neighborhood to the bottom of the hill
7s – Diamond Merkins and Speed Skaters (2=1)
Pick up the 6 if you finish early
10 Count Mosey (count while you mosey) to the next cul-de-sac for a brand new exercise!!
7s – Dry Docks and Big Boy Sit-Ups
Pick up the 6 if you finish early
I attempted to do a 10 Count Mosey back to the bottom of the hill but got some complaints, so we did a Posse 10 Count instead (ask Posse if you don’t know what that means)
10 Bomb Jacks at the bottom
10 Merkins at the top
Al Gore til the 6 gets in
Al Gore some more while Chatterbox stalls fixes his knee/sock/brace/thing
4.5 minutes left so mosey to the Petsmart lot for some 4 Corner Deconstructed Burpees
10 Squats
10 Merkins
10 In-and-Outs
10 Bobby Hurleys (with a clap at the top)
Time enough for 10 Donkey Kicks on the Petsmart wall
Jailbreak back to COT
Moleskin
Full disclosure: I knew there’d be some running today. I actually planned to do 4 cul-de-sacs with 7s at each one. However, I didn’t remember the cul-de-sacs being as far as they were. Regardless, my watch read 4.07 miles by the time we were done. Not bad for a 45 minute workout. Or bad, depending on how you look at it.
Announcements
Christ’s Closet – Mondays and Thursdays – Details in GroupMe
Blood Drive – October 17th – Details in GroupMe
CPR Certification – TONIGHT! 6:00 to 8:00 at Weddington United Methodist Church. $15 See Surge (Jim Connell) ASAP for information
YHC took us out
I can’t say I was hoping for rain, but I also can’t say I was disappointed. 9 idiots decided to brave the rain. 1 idiot intelligent person wise-guy (Schneider) waited until 0529 and then bailed. He missed out.
DiCCS given with emphasis on the “you are here of your own free will” part of the Disclaimer. Also, extra emphasis on the Safety part.
Warmup
Fast mosey to the front of the middle school then circle up. Special instructions that anyone caught hiding under the awning had to do double reps.
SSHs, Imperial Walkers, Moroccan Night Clubs, Calf Stretch, 6 inch plank until Bread Bowl decides to join us on the plank
Fast mosey back to the COT area
10 Derkins IC
10 Dips IC
The Thang
Jailbreak (with caution) down the path to Rudy’s Palace. Plank while waiting on the six. Nevermind, pick up the 6.
Grab some wall on the shed for 50 civilian count air presses
Fast mosey to the basketball courts for 10 Squats on my down then 10 Merkins on Bread Bowl’s down
Fast mosey back to the poop palace for 50 more civilian count air presses
You might notice at this point there’s not a lot of standing around. My goal was to keep the pax moving. I think we dodged more raindrops that way…or something.
Fast mosey to the stairs for the only covered exercises of the morning. Top of the stairs and grab a spot of wall for some 7s: 6 Donkey kicks on the wall, a long lap down the sidewalk and around to the bottom of the stairs and do 1 Bobby Hurley. Back up the stairs to the wall for 5 DKs…and so on until we finish with 1 DK and 6 Hurleys. According to my Strava, we got a whole mile in doing just that one set.
At this point I asked the PAX if they needed a 10 count then took off running without waiting for an answer. Then I felt bad so Chicken and I gave a moving 10 count while we squeezed between the tennis courts and the high school, around the corner to the benches. Instructions:
Pick up the six!
Another moving 10 count over to the big lot near the stadium. A little 4 corners:
Running short on time so I called for a Burpee Indian Run around the front of the school and back to COT. Less than 2 minutes remaining and we see the Swarm PAX scooting out 100 yards or so in front of us. Continue the Burpee Run back to COT and end just on time.
Moleskin:
I had a blast this morning. I woke up somewhere around 3:30-3:40 in anticipation for the IPC relay. Couldn’t get back to sleep so I got up and got moving. We killed that sucker with a 14:52 showing (way to go fellas) and then had around 20 minutes before Impromptu began. Was really glad to see so many guys either 1) stick around after the IPC relay or 2) show up on a morning no one would have blamed you for fartsacking. Dough Boy pulled in next to my car a few minutes before the start and asked if we were going to be seeking shelter. I gave a solid “No!” that Shake would be proud of.
I said in the first paragraph that I wasn’t disappointed by the rain, but really I was really happy we got the downpour. At Pursuit yesterday morning Ex-Lax was talking with Bottlecap and myself after COT and talking about how previously his ability to run or not run was based on a physical barrier but now he’s realizing that a lot of it is a mental barrier. That struck a chord with me. How much of what we do, whether it’s F3, our jobs, our dealings with family/friends/people, or whatever, is influenced by some type of mental barrier you’ve erected. If you’re doing Merkins or Burpees or freaking Murder Bunnies and you start to slow down, is it because your body is stopping you? Or is it because you’ve mentally decided you can’t do any more? Or your job; I know I struggle with this one. Do you have a mental barrier that’s causing you to check out and do the bare minimum to get by? How about your family? Are you coasting? Are you letting your kids grow up without you? Is your M feeling neglected because you’re mentally not there (more than usual)?
So today I yelled (cheerfully, and hopefully in an encouraging manner) to give it more than you’re currently giving. If you’re maxed out physically, great! You don’t get up at the crack of dawn to half-ass these workouts. You didn’t roll out of bed, get dressed, get in your car, and drive to this AO in the pouring down rain to only do half reps. If you are then that’s a mental barrier you’ve allowed to creep into your mind and convince you that you’re giving “enough”. Don’t settle for enough. Accelerate. Be better.
/endrant
Announcements
Blood Drive – October 17th from 9am to 1:30pm – Rudy has graciously offered pizza and beer if we reach 80 sign-ups. We’ve got a long way to go. If you haven’t signed up, do it. If you have then start working on your M, your neighbors, your co-workers, etc.
IPC Week 4 – Saturday (tomorrow) at Nesbit
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:
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.
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
No Gear
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:
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”:
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!
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
YHC took us out