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Legs are Tomorrow

5 PAX posted in what promised to be a wet, soggy morning, but as usual, the weather man was wrong and the rain stayed away. That did not stop this group from destroying chests, shoulders, and triceps.

  • Mosey around parking lot
  • Quick warm up
    • 30 SSH IC
    • 10 merkins (civilian count)
    • 20 mountain climbers IC
    • Calf stretching
    • Shoulder stretching

The Thang

  • Round 1
    • Mosey to Target parking lot for 4 corner work around the perimeter
    • 10 merkins at each corner
    • 5 laps
    • Circle back for 6
  • Round 2
    • Mosey to the wall at Hickory Tavern and partner up
    • P1 = Derkins / P2 = Lap around side islands
    • 200 Derkins team total
  • Round 3
    • P1 = Dips / P2 = Lap around side islands
    • 300 Dips team total
  • Round 4
    • P1 = Carolina Dry Docks / P2 = Lap around side islands
    • 200 CDC team total
  • Mosey around Brooklyn Pizza
  • Short Mary
  • COT
  • Finito

Moleskin

  • Even though we were small in numbers, everyone worked hard
  • Always great to see Shop Dawg posting (thanks for leading Q Source)
  • Great to see that Frack is becoming a regular again
  • Ackbar continues to make strides and is threatening to lead the pack
  • Swimmers continues to show up and is getting stronger each time out
  • Thank you for the opportunity to lead this morning

Omaha

6 PAX came for a serpentine inspired beat down at Asylum this morning.  YHC has dreamed of a triple serpentine spanning all 3 parking lots in the Asylum AO.  To the dismay and grumbling of the PAX – Dream realized!

 

The warmup:

  • My best Ice9 impression as we ‘mosey’ from Brooklyn to the YMCA (free advertisement)
  • Circle Up / disclaimer delivered
  • 20 reps each of the following
    • SSH (IC)
    • LSS (IC)
    • Merkins (Civilian Count)
    • Potato Pickers (IC)
  • A little calf stretching

 

The Thang:

  • Serpentine 1 (Harris Teeter Parking Lot)
    • 10 reps each / alternating at each island
    • Squats
    • Merkins
    • 40 Squats (IC) for the 6
    • Mosey to round 2 (Al Gore waiting to cross street)
  • Serpentine 2 (201 Central Parking Lot)
    • 10 reps each / alternating at each island
    • Jump Squats
    • Carolina Dry Docks
    • Find some dry land / 40 heel touch leg lifts for the 6
  • Serpentine 2b (Anytime Fitness Parking Lot)
    • 20 reps each / alternating at each island
    • Jump Squats
    • Carolina Dry Docks
    • Find some dry land / 40 heels to heaven leg lifts for the 6
    • Mosey to round 3 (Al Gore waiting to cross street)
  • Serpentine 3 (Target Parking Lot)
    • 10 reps each / alternating at each island
    • Jump lunges
    • Peter Parker (with Merkin)
    • Mosey to start
  • Finish with a 90 seconds of much needed stretching…

 

Moleskin:

  • The PAX were hanging tough until we hit Serpentine #3 – looking at the number for rows we had to serpentine through and the exercises called, some PAX were trying to Jedi mind trick me into calling an Omaha – Not today (these ARE the droids I am looking for…)
  • Serpentine #3 was also where YHC called a different exercise than was in my head, causing me to wonder why everyone was modifying out of the gate – This was quickly rectified with grumblings as well as some well-deserved ribbing
  • Shout out to FuseBox, who despite a nagging back injury from his own Q at Asylum, made it through with some well time jabs at YHC along the way
  • Chastain, despite being listed with a lower case c, continues to push hard and show is speed
  • Akbar is slimming to the point where we may need to call a pizza intervention and give that man some calories – Keep it up
  • Dana is getting stronger each workout and was near the front all day
  • Smokey must be getting good training in his other UC posts, becuz he’s always in front and hard to catch

 

Announcements

  • 3rd F – Sanctuary Monday night – 7:30 @ Brooklyn Pizza
  • 2nd F – eFFFe’s this Friday – 8:00 @ Briarcrest clubhouse (pre-game warmup available)

 

YMCA

4 PAX braved the rain in Wesley Chapel to post at Asylum this morning.  I have to admit, I started dreading a soggy workout as soon as I saw the forecast.  Being on Q, I thought I could keep us dry, only to discover that there is no real cover at this AO unless you cross over to 201 Central – getting soaked along the way and hence defeating the purpose of seeking cover to begin with.  So, I decided to embrace it, only to find that the rain cleared for the exact 45 min we were posting!

 

While we were small in numbers, the PAX all worked hard.  Akbar is progressing every day, and is riding his weight loss to push the leaders.  Chastain is back in the swing of things and showed his speed.  Transporter led the pack as usual, but I must take some pride in his comment ‘that sucked’ comment when we finished…

 

Warmup:

  • Quick parking lot circle
  • Despite all PAX being experienced – proper disclaimer provided
  • SSH
  • Mountain Climbers
  • Calf Stretches

 

The Thang:

  • In an effort to promote how crazy we are, I decided to showcase our insanity with a mosey to the YMCA to begin our journey
  • Round 1 = Burpree Suicides – Suicides in the parking lot using trees as markers – Run to tree 1, 1 burpee / return to start 2 burpees / run to tree 2, 3 burpees / return to start, 4 burpees, etc..
  • Round 2 – Lieutenant Dan – 1 squat + 4 reverse lunges / 2 squats + 8 reverse lunges….. 8 squats + 32 reverse lunges
  • Mosey back to our starting point at Verizon and grab 2 sandbags along the way
  • Partner up – P 1 = exercise / P2 = lap around the Target traffic circle – team total of 250 for each of the following
    • Sandbag Squats
    • Speed Skaters (1:1)
    • Lunges (1:1)
    • Jump Squats (nobody got to these)
  • Time to call it a morning…

 

Announcements:

  • Bible Study (Sanctuary) – Monday’s at 7:30pm @ Brooklyn Pizza
  • Vagabond is THIS Saturday – 5:30am @Viva Chicken in Waverly

Only Bite What You Can Chew

5 PAX decided it would be a great idea to crush our shoulders at one of the best AOs in all of Charlotte – Outland.  YHC personally loves to Q here as there are so many options.  Today was kept to the basics, but that does not mean it was easy…

 

The Warmup

  • Quick parking lot lap
  • SSH
  • Mountain Climbers
  • A few yoga poses
  • Calf Stretches
  • Potato Pickers

 

The Thang:

  • Partner up, with P1 doing an exercise and P2 running a lap around the buses.
  • YHC got a little too bold and called for 250 of each exercise.  About 1/2 way through, I realized I had bitten off a little too much, and called an audible to reduce the number to a much more reasonable 200…
  • Exercises consisted of
    • Merkins
    • Derkins
    • Dips
    • Box Jumps or Step Ups (2 for 1 on the Step Ups)
  • Quick 10 count and then mosey to the elementary school rock pile for a little rock work
  • PAX did rounds of 15 of the following IC with bus laps in between:
    • Curls
    • Shoulder Press
    • Bent Over Rows
    • Triceps Extensions
    • Curl to Press
    • Curls
    • Shoulder Press
  • Mosey back to 1st bus line / Mary for 6
  • Jailbreak to Start

 

Moleskin:

  • Even keeping to the basics, we put in 2.96 miles!
  • While the group was small, everyone worked hard.  Shout out to Bullwinkle who decided he would use his modification rights to push YHC on the 1st round of bus laps, causing me to verbally assault him at 1 point…
  • Thank you to Madison for inviting me out to Q.  As I said, I love this AO and the associated PAX.

 

Outland needs a new Site Q (calling you to step up @Deadwood).

Am I My Brothers Time Keeper

It never ceases to amaze me how as the sweat and moans increases, more and more PAX become the official F3 time keepers – despite the Q never coming in late.  This Monday’s Flash was no exception.  As we started our partner work, the time checks started kicking in, almost becoming deafening as we stopped along the mosey back to the start for a little sprint work.  However, let the record show that all PAX managed to make it to COT with at least 1 second to spare…

 

The Warm-up:

  • Simple lap around both MS parking lots
  • 20 SSH IC
  • 10 Merkins IC
  • Some calf stretching
  • 10 Mountain Climbers IC
  • Some hamstring stretching

 

The Thang:

  • Station 1
    • Mosey to frontage road in front of MS
    • Burpee Ladders – 1st light = 10, 2nd light = 9, 3rd light = 8…  (55 total burpees)
    • Que the grumbling
    • Circle back for the 6
  • Station 2
    • Mosey to the football parking lot
    • Serpentine = 15 stations x 10 squat jumps at each
    • Marry for 6
  • Station 3
    • Mosey to circle and Partner into teams of 3
    • P1 = speed skaters at top of loop
    • P2 = Carolina dry docks at bottom of loop
    • P3 = Run in between (around circle at bottom)
    • Total of 5 runs each (audible as the original call was for 10, but Frack rightly predicted we would not have time)
    • Others began chiming in with the exact time passed and left
  • Station 4
    • Mosey 1/2 way back to start along the back sidewalk
    • Break back into teams – 1 light post apart
    • P1/P2 at each end = Plank
    • P3 = sprint between and switch
    • This almost put the time keepers into a panic as the clock was ticking down…  43:14, 43:15, 43:16…
    • With exactly 1 min remaining = Jail break to start

 

Announcements

  • The official launch of Ignition went well with 9 of the PAX listed here (separate BB from Hollywood) – You need to check it out
  • Sanctuary – 7:30pm Mondays at Brooklyn Pizza (Current study = CS Lewis’ The Great Divorce)
  • Bible Study Sunday mornings (7:00am-8:00am) at Five Stones Church
  • Need Qs for Impromptu

Double Secret Probation

The day started out so well.  However, shortly after our post, we received a letter from the Weddington AD stating we were to cease all use of the facilities.  I’m not sure if this was a result of Swamps deposit on Saturday, or our post on Tuesday, but either way, we are unfortunately on a hiatus from Weddington HS until further notice…

 

In any case, here is the back blast that led to our double secret probation…

 

Warmup

  • We started promptly at 5:30 with a brisk mosey to the back of the school.  Planked to wait for the 6 and continued on to the wall area
  • Circled up / eloquent disclaimer provided
  • 20 mountain climbers
  • Calf stretches
  • Let’s go!

 

The Thang

  • Station 1
    • Mosey to bleachers
    • Simple bleacher run
    • Circle back for 6
  • Station 2
    • Mosey to track and divide into groups of 3
    • P1 = jump squats
    • P2 = LBCs – 1/2 way around track
    • P3 = Run
    • 2 laps each
  • Station 3
    • Mosey to bleachers
    • Simple bleacher run
    • Circle back for 6
  • Station 4
    • Mosey back to track and partner up
    • P1 = Run clockwise
    • P2 = Run counter clockwise
    • Reverse to start when you meet up
  • Station 5
    • Mosey to wall and partner up
    • P1 = 5 box jumps on wall
    • P2 = People’s Chair w/ Air Presses
    • Bear crawl in between
    • 5 rounds
  • Mosey to start
  • Done!

Announcements

  • New AO beginning Monday, 10/1 – Brooklyn Pizza in Wesley Chapel – 5:15am
  • New AO beginning shortly – Running focused at Cuthbertson MS – 5:15am (1 hour to COT with Flash

The Pax doth protest too much, methinks

39 Pax showed up for another MTM.  Despite the non-stop complaining about partner carries, it always amazes me that the group continues to post every Monday and even has grown.  The Pax doth protest too much, methinks…

 

All kidding aside, it’s awesome to see our group grow so much.  There has been a lot of debate lately about if we need to start a new Monday AO to level it out, run a split Q, or just leave it alone.  The verdict is out, but I think everyone will agree that it’s great to see so many new (an old) faces each Monday.  For those that are new or relatively new, keep posting, keep pushing, and find a 2nd F (fellowship) or 3rd F (Faith) place to plug in.  Some suggestions for both are in the announcements below.  There is also coffeteria each Saturday after Commitment for those that want to explore another day to post.

 

Anyway, here we go:

 

The Warmup

  • Started with a brisk lap around both parking lots
  • Circle and eloquent disclaimer given
  • 15 SSH IC
  • 15 Mountain Climbers
  • A little calf stretching (this woke up Frack’s grumpy side right away)

 

The Thang

  • Mosey to sidewalk
  • Round #1
    • Partner carries all the way to Transporter’s shed – After attending a Dredd Q (he is 1 of the co-founders of F3), who called for partner carries, they have a new life at MTM.
    • Switch as needed
    • 10 jump squats at each change
    • We had a few casualties, including Frack pounding his face on the pavement.  Surprisingly, this seemed to calm his grumpy spirit…
  • Round #2
    • Remain w/ partner
    • P1 = donkey kicks (AMRAP)
    • P2 = run to end of bus line & back
    • 2 rounds each
  • Round #3
    • Mosey to circle behind HS for some triple nickel
    • 5 jump squats x run to school x 5 box jumps x 5 rounds
  • Round #3
    • Mosey to side of HS
    • Run back to front of MS w/ 10 jump squats at every light (This ended up being the crowd favorite, even more than the partner carries and will have to make another appearance in the near future).
  • Jailbreak back to start
  • COT

 

Announcements

  • Welcome to Schneider, another Briar Crest recruit.  His name comes from the fact he is in the supply business for shady apartment complexes.
  • Sanctuary – Every Monday night at Brooklyn Pizza in Wesley Chapel (7:30pm) – Currently studying The Great Divorce by C.S. Lewis
  • Bible study Sunday mornings at Five Stones (7:30am) – Currently studying the Book of John
  • Church on the Street this Sunday – See Bottlecap for details
  • Sandbox – Need volunteers for security at the Prom – See Transporter for details
  • Flash will be on the Labor Day schedule next Monday – 6:30am start

 

Out…

Fuze Box is 35

24 PAX posted on a beautiful Monday morning to celebrate the 35th anniversary of the birth of the one and only Fuse Box (although most didn’t realize it until the COT).

 

The Warm-Up

  • Quick stroll around the parking lot
  • 20 SSH IC
  • 20 Mountain Climbers IC
  • Calf Stretching
  • 10 Merkins IC

 

The Thang

  1. Mosey to path leading to Transporter’s Shed
    • Run forward 2 lights = 5 burpees
    • Run back 1 light = 10 jump squats)
    • Continue all the way to Transporter’s Shed
    • Circle back to 6
  2. Mosey to Shed
    • Mike Tyson/ Donkey Kick Jack Webbs
    • YHC had to call an audible and cut this one off at 5 as the PAX were beginning to revolt after starting the day with burpees
  3. Mosey to bus line
    • 10 jump lunges at each bus
    • Apparently UCPS decided to bring all the UC buses to Cuthbertson for staging today as there were so many that YHC lost count
    • Yet another crowd pleaser
  4. Mosey to Circle by football field – Partner Up
    • Partner 1 = AMRAP supines
    • Partner 2 = run loop
    • 1 lap each w/ 10 hand-slap merkins at each transition
  5. Mosey to front of MS – parking lot suicides
  6. Jail break to start
  7. COT
  8. 3.5 (2 real + 1 Aussie) burpees by everyone in celebration of Fuse Box’s b-day

 

Moleskin

  • Respect to Butt Fumble who despite spilling his merlot at the circle, completed the workout.  There was a rumor that YHC made some disparaging remark about Patriots kicking Jet butts, and some snappy comeback from Butt Fumble around cheating, but it’s not on film or the internet and therefore could not be true…  If it did happen, YHC’s comment would have been purely part of friendly banter with no disrespect intended…
  • All PAX pushed hard this morning as this was not an easy workout.
  • As usual, Good Fella and Hollywood are untouchable, but Easy Button is starting to close the gap.
  • Dough Boy continues to get faster despite claiming to have packed on a newly found 5 lbs.

 

Announcements

  • Happy Birthday Fuse Box
  • Sanctuary – Monday night, 7:30 at Brooklyn Pizza – Studying the Parables
  • Gator Cub on Q Friday – Cuthbertson MS
  • Dromedary Wednesday – Marvin Ridge HS

Friendly Competition

10 PAX posted for Outland on a beautiful 69 degree morning for some competitive team events at Sun Valley Middle School.  YHC loves this AO as there is so much ground and an unlimited number of things to do to cause some pain.  My plan was to inject some team competition with a series of work stations.  The losing team at each station would pay a penalty of 10 burpees.  As usual, this sounded good in my head, but didn’t play out as well in reality…

 

The warm-up:

  • Quick lap around the parking lot
  • 20 SSH IC
  • 10 Merkins IC
  • 20 Mountain Climbers IC
  • Calf Stretching
  • Jimmy Dugans (Potato pickers that avoid the clap – thank you @Moneyball)

 

The Thang:

  • Pick Teams
    • 2 laps around the parking lot w/ exercises at each end
      • 10 merkins at far end
      • 10 squats at near end
    • Teams determined by order of completion
  • Station 1
    • Mosey to benches
    • 30 bench hops burpees
    • Fastest team wins (early finishers can pick up burpees from the 6)
    • Finish was too close to call a winner
    • Quick 10 count
  • Station 2
    • Mosey to bus line
    • 13 buses – 5 merkins + 5 squats at each
    • Fastest team wins (early finishers can pick up burpees from the 6)
    • Team 1 wins
    • Team 2 = 10 burpee penalty
  • Station 3
    • Mosey to swing set
    • 5 stations / 20 reps each  (pull ups / incline swing merkins / American Hammers / Squats / Merkins)
    • All team members must rotate to complete all 5 stations
    • Fastest team wins (early finishers can pick up burpees from the 6)
    • Team 2 wins
    • Team 1 = 10 burpee penalty
  • Station 4
    • Mosey to road behind school
    • Run distance of 6 lights / 10 jump squats at each light
    • Fastest team wins (early finishers can pick up burpees from the 6)
    • This is where the competition went off the rails as some members were crossing teams making it impossible to pick a winning team – thus negating the burpee penalty.  I’m not sure if this was coincidence or clever strategy by the PAX to end the burpee train…
    • Quick 10 count
  • Station 4
    • Mosey to dirt path leading to football field
    • Partner with someone of similar size
    • Partner carry to football field (alternate as needed)
  • Station 5
    • Team 1 = Mary
    • Team 2 = push the blocking sled across the football field
    • This was Q fail 2 as the sled deemed to be much more of a challenge than anticipated (up hill) – Audible called to mid-way across
    • Switch
  • Station 6
    • Mosey back to parking lot
    • Parking lot suicides
  • Finish with 2 min of Mary

 

The PAX did a great job today.  I had my doubts when I saw Stacks (almost 12) and Shoeless Joe Jackson (14) pull up with Double E, but they proved me wrong and crushed the entire workout – Respect!!

 

Thank you for the opportunity to lead a great group of men this morning.

Q of Shame

YHC dropped the ball Saturday with a no-show Q at Commitment, hence the Q of shame today.  Thankfully, Popeye stepped in as emergency Q to save me Saturday, so I had to try to make it up to the PAX today.

 

Warm Up

  • Quick lap around parking lot
  • SSH x 30
  • Merkins IC x 10
  • Calf stretches
  • Low Slow Squat x 15

 

The Thang

  • Mosey to front of Middle School
  • Station 1
    • 4 corners x 3 laps
    • Corners 1/3 = 10 burpees
    • Corners 2/4 = 20 squats
    • Faster guys circle back for 6
  • Mosey to benches
  • Station 2
    • Aiken Legs (AMRAP x 3 min)
      • 20 squats
      • 20 box jumps
      • 20 1 legged squats
      • 20 split lunges
  • Mosey to bus line
  • Station 3
    • Alternate every other bus
      • 10 jump squats
      • 10 Merkins
  • Mosey to Transporter’s Shed
  • Station 4
    • Alternate at each light post
      • 5 burpees
      • 10 squats
  • Mosey to Parking Lot
  • Station 5
    • Partner up w/ Sand Bags
    • P1 = exercise / P2 = run to end of parking lot and back
    • Team total (or until time ran out)
      • 100 curls
      • 100 clean and press
      • 100 rows

 

Moleskin / Announcements

  • Welcome to our 3 FNGs, who all killed it on another swampy morning
    • Matt – Granny Shot (named due to his affinity for hoops.  On a side note, this NE fan has 7 kids, so not sure when he found time for b-ball)
    • Desmond – Twinkle Toes (This ex-Marine (thank you!) was named due to his love for country dancing.  He tried to name himself, but that’s not allowed.  He did earn his name tho by smoking many of the PAX in his 1st time out)
    • Nathan – Anvil (named due to his profession as a blacksmith / horse shoe er, which is actually called a Farrier, but he somehow left that detail out)
  • We have 2 competing 4th of July parties open to all families
    • 3:00pm at Foundation’s house – BYOB and Chair
    • 6:30pm at Marvin Ridge HS
  • Dromedary is operating on holiday hours Wednesday – 06:30 at Marvin Ridge HS

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