Author Archive ChinMusic

Great Grandma Wilby

8 men gathered to collectively visit Great Grandma Wilby’s house. Unfortunately, we didn’t actually see her house as the large hill spoiled our visit.  A great group of Joust veterans was the perfect sample to try out the off-campus location.  Smokey mentioned that he recently took a fellow church member home to a house in the neighborhood above the Wilby hill and remembers thinking “I’m sure glad we don’t come over here at Joust.” Well, those words ended up proving to be prophetic!  Dollywood and Lightfoot crushed  the ‘ol Triple Nickel (5 jump squats at the bottom, 5 regular squats at the top, and 5 times up the hill in between).  Stone Cold is just a machine and is so steady. It’s great to have Duct Work back in the fold.  Still hoping his foot injury continues to heal!  Header and Yeti never seem to tire, or at least they never show it!

Following Great Grandma Wilby, the PAX ventured to the small playground above the bleachers.  Partner work, two times through, consisted of P1 running to parking lot and back while P2 did the called exercises of pull-ups and dips.

Lastly, one competitive lap around the track against your partner while stopping for merkins in each corner.  Mary at launch and then done.

The Well-Oiled Machine

Skunkworks has really become an AO that puts up numbers week in and week out.  On a chilly morning, 4 of us jogged in from the pre-run at 5:28  to join our 20 brothers anxiously awaiting some kettlebell slinging.  A quick disclaimer was given and off we went for a warm up lap around the spirit rock.  Upon return, the COT went like this:

SSH x 15, KB swings x 10, IW x 15, KB swings x 20, LSS x 15, KB swings x 10, Merkins x 10, KB swings x 20, Staggered Merkins x 10, KB swings x 10.  From there, “catch me if you can” to the bottom left parking lot.  Instructions given to grab a partner preferably with like-sized bell.

The Thang:

3 sets of exercises with three different called exercises during each set.  P1 did called exercise while P2 ran around island at top of parking lot.

1st set – Clean & Press, Upright Rows, Alternating One Arm Rows.

2nd set – Squats, Good Mornings, KB Swings

3rd set – Flutter Press, Louganis, American Hammer

Mosey to the base of the traditional Skunkwork Hill.  Remain with partner and collectively complete 50 merkins, 30 burpees, 30 snatches.  P1 does called exercise while P2 walks up the hill carrying both KBs.  For the last exercise (snatches), P2 runs up the hill without a KB.

Mosey back to launch for 3 minutes of Mary. Done!

Moleskin:

Many of the PAX were expecting to see Header on Q this morning.  Our thoughts and prayers are with he and his family as his dad suffered a stroke last week.  It has been inspiring to see my good friend’s trust in the Lord through this very tough time.  His faith is strong and many of us get to see that lived out daily.

I was more than willing to step in and lead this morning.  Such a great, consistent group that Skunk does basically run itself!

As for the workout, I overheard Stone Cold make a mental note to adopt the burpees followed by double KB hill carry into a more regular routine.  Those were tough!  Somehow I missed hearing any of Horsehead’s wisdom this morning—it still amazes me how well his brain operates at 5:30.  Spackler may be headed toward Orange Theory stardom, as there’s talk that he may need to be an OT coach to take them to the next level.  Great to have Orange Whip join the pre-run group—he makes it all look easy!  And great to see Carburetor back out—keep showing up my friend…

The Imposter Leads

In preparation for my site VQ at Area 51, I arrived early to evaluate our weather and surface conditions. With everything clear, except for some icy patches, YHC sat patiently in his truck and developed the game plan.

At promptly 7:00, the disclaimer was given to the PAX, and we ventured off at a 8:30 pace for warm-up.  Getting very close to 1 mile (0.9 to be exact), we then circled in the back parking lot where the PAX noticed 3 KBs set out — which ended up just being for aesthetics. (More on that later).

COT was done (IW, SSH, LSS, Merkins, some Mary) — all in a 15-count cadence. Mosey to the school wall facing McKee Rd and the exercises went like this:

Wall sits (30 seconds regular + 30 seconds with air presses).

One legged squats—which don’t work on that curved brick facing! #lesson learned

Mosey to rock pile at end of soccer field and grab a lifting rock.  Partner up so that we have 4 stations, one at each light pole on the soccer field.

Exercises were (1st time thru)— 10 merkins, biceps curls, triceps extensions, overhead press.  Stations were rotated clockwise, with the merkins station being the timer.

2nd time thru (same format just pulled in a little to cut down on the distance)— 20 LBCs, Flutter Press, Louganis, American Hammer.

3rd time thru— 10 squat jumps, Regular Squats, Squat Thrusts, SMC.

Extended mosey back to launch.  10 burpees OYO + 1:30 plank hold. Done!

Moleskin:

Well, it was my site VQ and it showed a bit!  Poor decision to try to use a curved brick wall for squats, followed by a very large rotating square exercise that saw the PAX get in about 50 biceps curls each.  Also, the teaser with the KBs were odd as YHC was definitely called out on it at the end! However, they looked great in triangular form for us to gaze upon during COT!  (I called an audible when I realized that the back end of that parking lot was covered in ice).

Another rookie mistake was being tricked by the PAX names.  You got me, Cold Cuts!  I was trying to figure out just who the REAL Ochocinco was!!

Thank to Abacus and Huggy Bear for the opportunity to lead!

Announcements: Continue to pray for Bout Time, his son, and the rest of his family.  DMZ is converging this upcoming Monday to Independence Park so that Bout Time can join.

Also continue to pray for Gremlin’s family, dealing with the loss of our brother.

Back to the Track

Wondering what kind of turnout we’d have during the week of Christmas, I was pleasantly surprised to be joined by 5 other men— all looking to burn a few extra Christmas calories. Props to Puddin Pop, who showed up even with no scheduled work day. (This may have been the case for others, but I didn’t hear otherwise.)

Anyway, with all regulars in attendance, the disclaimer was short & sweet.  At promptly 5:30, we headed out by jogging a lap around the bus parking lot.  The rest went like this:

Warm-up jog suicides with backpedal as the return exercise, followed by the same routine with bounding steps and backpedal.  Circle up for COP— 10 IW, 10 SSH, 10 LSS, 10 Merkins, 10 MCs.  Jog to the track and add one more lap to complete the warm-up.

Instruction given to the PAX for the first set of exercises— Run 1 lap, then 10 x Merkins, 20 x Squats, 30 x LBCs.  Repeat the process 3 more laps, adding 10 reps to each exercise after every lap.

Next set of exercises— Run 2 laps, then 10 x CDDs, 20 x Sister Mary Catherine’s, 30 x Flutter kicks.

Jog to Semi-Gloss’s office, partner up with one lifting rock per group. P1 did called exercise while P2 ran down the ramp and back up the stairs.  Exercises were— Bicep curls, Tricep press, overhead press, flutter press.

One set/minute of wall sits and back to launch. Done!

Moleskin: Great group of men with solid site leadership!  Thanks for the opportunity to lead. Or maybe I should thank Header—who was on the schedule but instead chose to spend time with his family at an exclusive mountain outpost where I’m sure he’s hunting and shooting stuff!

Jet Fuel and I should be enemies this week with the Sugar Bowl coming up—but I like him too much.  Great guy.  And he does pull for a really good team. I just happen to be an alumn of their opponent.

Dollywood was very excited for track work!  I know he doesn’t like it, so I thought this would be my chance to beat him.  Didn’t work out so well for me!

Happy New Year to all the Area 51 men.  I pray that 2018 will provide many opportunities for us to use our platform to bring Him glory.

Back where I come from

On a chilly Monday morning as we awaited take-off, Pele reminded me that Base Camp was where it all began for me as an F3er, and he was there to help give me my creative name (Brian Adams + former baseball pitcher). I still have memories of that first post— elbow planks and bear crawls on the asphalt.  My thoughts were, “Man, I’ve gotta either toughen up or start wearing gloves.  Or maybe both!” Base Camp is always a well-attended, dedicated group of guys that start the week off on the right foot.  That being said, I didn’t want to disappoint!

A disclaimer was given at 5:30, and off we went for COT and then a journey off campus.  It went like this…

COT — Forward/Backward suicides using the parking lot basketball goals as our markers.

IW x 15, SSH x 15, Merkins x 10, Mountain Climbers x 10, LSS x 15

The Thang — Mosey down Strawberry Ln to Rosecliff, stopping at each Road Hump (yes, that’s what the sign says,  Not a Speed Bump, which must be different?) for 10 merkins and 10 squats at each.

At the beginning  of Rosecliff and the top of the next hill on Rosecliff, the exercises were 5 merkins, 5 squats, and 5 burpees. At the bottom of the hill was 25 LBCs.  Repeato for a total of 6 times through.

Indian Run back to SCMS parking lot and partner up, with one lifting rock per group.  P1 does called exercise while P2 runs down ramp toward ball fields and back up the steps.  Exercises were bicep curls, triceps extensions, overhead press, and squats.

Final exercise was the good ‘ol protractor for 1 minute to end the workout.

Moleskin — Great start to Thanksgiving week! Maybe a little heavy on the running but, hey, I know we’re gonna have some rest later in the week.  Purell killed it today! Looking forward to his VQ at Death Valley on Wednesday.  Header is always a consistent performer, even after staying up late to watch his Eagles whip up on the Cowboys!

Thank you to Drano for the opportunity to lead. Stay safe and enjoy your Thanksgiving with family.  And lastly, I leave you with this thought that one of my old coaches used to preach to me (and I think it still applies today to us men):

Do you want success, or the absence of failure?

40s are the new 30s

19 men helped YHC celebrate his 40th birthday in F3 style.  When Pop Tart asked me months back to Q this date, I got excited about the unplanned birthday Q!  After sending out an invite via Twitter on Sunday afternoon, I was thrilled to see such a good group show up to start their week.  One in particular that I give respect to for showing up this morning was Lobsta Roll after his beloved Patriots lost a heartbreaker to our Carolina Panthers!  However, Lobsta Roll quickly reminded us all (and then McGee later re-reminded us) that Super Bowls aren’t won in September.  YHC tried to offer his condolences by encouraging Lobsta Roll that it was still baseball season (Go Sox!)

Following those jabs, and seeing no FNG’s, a quick disclaimer was given and off we went.

The Thang:

COT– SSH x 15, IW x 15, LSS x 15, Burpees x 10, Merkins x 15, Burpees x 5

Mosey to track for some partner work, with P1 doing called exercise and P2 running a lap.  Flapjack upon finishing the lap.

Exercises– Elbow planks, Freddie Mercury, Six-inch plank, Heels-to-Heaven

Mosey to playground for next set of exercises: 4 times through each set of exercises

Exercise 1: 10 pull-ups, 20 merkins, 30 dips, run around parking lot island and return

Exercise 2: 10 burpees, 20 squats, 30 LBCs, run around parking lot island and return

Mosey to back parking lot where cones were set up at 4o yards.  Back to partnering up.

Exercise– 4 sets of 40 yard sprints (challenge against your partner) with 10 hand-slap merkins between sets

Mosey back to base and done!

Moleskin:

YHC considered a workout where everything was in sets of 40.  However, I quickly realized the monotony in that and changed course.  I did try to incorporate a full body workout with more “explosive” running.  I figure I’ll try to become “explosive” in my 40s, since I didn’t achieve that in my 20s or 30s!  Burpees and pull-ups are never the PAX favorites, but I am always glad we do them.  And the 40-yard dash at the end proves that we still have some fast dudes in F3!!

Thanks to Pop Tart and Squid for the opportunity to lead.

Announcements:

Prayer for Prohibition’s co-worker, who lost a family member in a car accident over the weekend.  Always be reminded of the opportunities we have to make a difference in our communities.

A start to Fall?

13 men gathered on a cool morning to welcome in my first Q at Meathead!  As I was preparing over the last day or so, my primary concerns were all centered around The Playlist.  The Playlist can set the stage for many things, in particular a good workout… or your reputation. YHC is very deficient in that category and if you investigated my iPhone, you’d see that I have more news, talk, and sports stations than anything else— which may mean I need to take a long look in the mirror and have the fact that I’ve grown a bit boring in my latest days. Regardless, YHC went to be relieved last night when his fellow Chiweenie-owning pal came through with a playlist and sound bar.

At promptly 5:30, a short disclaimer was given and off we went to our individual spots in the circle.  Daring to move the PAX from a stationary position, a little wrinkle was thrown into COP– but it didn’t go unnoticed.  YHC was quickly reminded that this was a 0.0 workout, in which I begged for a least a 0.02.  It went like this:

15 SSH, 15 IW, 15 KB swings, Halo x 3, LSS, Prying squat, Merkins, MC, Lateral shuffles L/R, Duck walks forward/reverse.

After that lengthy warm-up, the exercises went this way:

Exercise 1: (All x 10 reps)  Overhead Press, Bicep curls, Tricep extensions, Upright Rows.  Merkins x 20, then Double Repeato for a total of 3 times through.

Exercise 2: (All x 10 reps) Squats, Lunges, KB swings, Good Mornings.  Carolina Dry Docks x 20, then Double Repeato for a total of 3 times through.

Exercise 3: (All x 10 reps) Lawnmower pulls, Cleans, High Pulls, Snatches.  2 times through for each side.

Exercise 4: (All x 20 reps) LBCs, Flutter Press, American Hammer, and Louganis (x 10).  Double Repeato for a total of 3 times through.

Exercise 5: (All x 10 reps) Overhead Press, Squats, Snatches, Louganis.

Moleskin:  Was a good break from the summer heat this morning.  A big thanks to Bulldog for coming through on the tunes.  YHC has got to work to develop at least ONE playlist.  Maybe I’ll get my oldest daughter (7) to work on it.  Or maybe not?  KidsBop probably wouldn’t go over too well.  Great to see TR this morning!  Hope your calf injury is healing and you’ll be able to get back out regularly.  You are a HUGE part of not only the start of F3, but continually using the F3 platform to serve men around Charlotte.  Thanks to Smoky for taking us out in prayer.

Announcements: F3 Golf tourney scheduled for Oct. 27 at 1:00 pm at Old Sycamore.  For more info, follow the F3 Golf twitter handle.

 

Quantity Over Quality

The below was submitted by Tulip—
20 men showed up by 0530 for a cool, wet morning. Disclaimer given and we began…
Warm-Up
  • Side Straddle Hop (x25)
  • Imperial Walker (x25)
  • Jog to the rock and back
  • Merkins / Burpees / Low Slow Squat w/ Bell / Swings (1st Rd: 6/6/10, 2nd Rd: 8/8/20, 3rd Rd: 10/10/30)
  • Mosey w/ bell to back entrance of Christ Covenant
Round 1
Partner up with like-sized bell and line up inside the track facing the road. Complete the following sets then flapjack:
  1. Partner 1 farmer carry (2 bells) w/ shrugs to fence and back, Partner 2 burpees
  2. Partner 1 lateral lunge (1 bell) to fence and back, Partner 2 mountain climbers.
  3. Partner 1 lunges (no bell) to fence and back, Partner 2 merkins.

Rinse and repeat (second time go halfway to fence and back on sets 2 and 3). Plankwork and 30 LBCs.

 
Round 2
Partner 1 runs to fence and back, partner 2 does bell exercise (can do doubles if you want), flapjack:
  1. Squats
  2. Swings
  3. Dead lift
  4. Right-arm cleans / Left-arm cleans
  5. Right-arm snatch / Left-arm snatch
  6. Overhead press
Moleskine
The light drizzle made for a soggy morning, but there weren’t too many complaints. It was a while before the Q heard the end of chatter about his “quality over quantity” blunder, a statement which proved to be a self-fulfilling prophecy when we got to the first round of mountain climbers and merkins. We kept moving and the guys put in some good work, some of whom even started the morning with a pre-run.
Announcements
  • November 4 5k at Christ Covenant to benefit The Exceptional Foundation for special needs adults. See Tackling Dummy for more info.
  • Gumby on Wednesdays at the Scout Hut – flexibility recovery workout.

Sweatin’ and Swingin’

18 men, including 1 FNG, came out to the August morning humidity that we’ve all grown to know and love.  It sure doesn’t take long to get a t-shirt soaked in August!

While laying in bed last night and listening to the downpour outside, YHC got concerned over my weinke, as I tend to be soft enough to try to avoid getting my feet wet when possible.  Therefore, instead of joining the faithful pre-runners this morning at 5 am, I was making strategical adjustments to our plan at my kitchen table.

At 5:29, the pre-runners arrived back to the AO– a little slower pace this morning, guys??  At promptly 5:30, the disclaimer was given and we gathered for COP.  As your newly inserted co-site Q (with Blazing Saddles), there was a slightly different feel in the air as we began.  Or maybe that was just the humidity talking?  Anyway, COP went like this:

SSH x 15, IW x 15, KB swings x 20, LSS x 15, Cleans x 10, KB swings x 20, Merkins x 10, MCs x 15, KB swings x 20.

Having worked ourselves into a good lather, the workout went like this:

Partner up, like KBs suggested.  Catch me if you can to lower administrative parking lot (the lot to the left on the opposite side of campus) with P1 doing 3 burpees.

Once the PAX all arrived at the bottom of the admin lot, instructions for the partner work were given.  Each man would complete 2 rounds of the pair of exercises (4 in total, Fireman Ed) with some form of Mary in between sets.

1st round– Overhead Press and Upright Rows.  P1 does exercise while P2 runs up the parking lot and around the median before returning.  Repeato.

2nd round– Bicep curls and Overhead Tricep Press.  P1 does exercise while P2 runs.  Repeato.

3rd round– Snatches and Lunges.  P1 does exercise while P2 runs.  Repeato.

4th round– Flutter press and Louganis.  P1 does exercise while P2 runs.  Repeato.

Mosey back to base and done.  Almost 2 minutes late, however!  YHC must improve his efficiency– my apologies, men.

Moleskin:

Great group of men out this morning!  Welcome Steffi– hope you enjoyed it.  I tried to keep today’s workout dry and simple.  Adding the second round to each set increased the difficulty.  I speak on behalf of Blazing Saddles and myself when I say that it is an honor to lead such an incredible AO.  We look forward to serving you all at Skunkworks!

A basketball starting lineup

5 men came out for a Death Valley original workout on an unusually nice morning in August.  At 5:30, a quick disclaimer was given and we set off for COP in the administrative parking lot of SCMS.

COP– SSH  x 15, IW x 15, LSS x 10, Merkins x 10, MC x 15

The THANG:

Mosey to William Davie Park and the PAX gathered at the light pole that marks the center point between the top parking lot and the playground.  The workout went like this:

Partner up– Dollywood and Smokey formed a formidable duo while myself, Deep Dish, and Joker formed a group.  P1 ran to the playground and did 10 pull-ups, 20 dips, and 30 LBCs.  P2 ran to the top parking lot and did 10 CDDs, 20 jump squats, and 30 LBCs.  The partners met back in the middle at the light pole for burpees–20 total for the two man group and 30 total for the three man group.  Repeato for a total of two visits to each spot and then mosey back to the SCMS parking lot.

Moleskin:

Noticing that there were 5 of us at departure, I examined the group to determine if we’d be an effective basketball team?  I quickly reached the conclusion that our starting 5 would get pounded on the interior!  We’d have to rely on Dollywood’s speed in transition, Smokey’s ball handling skills at point guard, Joker’s savy play and dead eye shooting skills at the #2 spot.  And, somehow, Deep Dish and I would need to hold down the fort on the inside–with our large frames I’m sure we’d have no problem holding our own!

Though small in numbers, it was a great group of the DV faithful and the workout allowed for a little more laid back chatter than normal.  My apologies for getting us back to SCMS at exactly 6:17.  However, we were able to get those 2 minutes back on a quick Name-O-Rama and Announcements.

Thanks to Dollywood and Smokey for the opportunity to lead. DV is a great AO and allows for a lot of variety in the workouts.