When chiseled started the workouts were planned around miscellaneous exercise equipment (which is still available for use), and light to no running. You had to seriously plan the workout or you would fall short. It’s been some time since I Qed and it felt liberating!
Warmup:
DiCCS given
Mosey Walk to the first cone, half the pax dropped off their coupons…walk to the next cone and drop the rest coupons. Let’s mosey!
As we moseyed I explained the loop, well more of a triangle. It was at that moment I knew I messed up… Schneider successfully Q-jacked me… but what he said made perfect sense. “Deadwood why don’t we split into 3 groups?” I can’t count and we had 7 pax and 3 stations…
The Thang:
Break up into 3 groups (thanks Schneider)
1st station (towards where we park) – Do the reps and then run to the next station
2nd station (towards where we enter the lot) Same as above
3rd station (around Mt. Chiseled)
Hairburners 10,35,45lb plates. – We did hairburners until group 2 relieved us
Next, we all planked in a row and pulled a 35lb dumbbell under us, and passed it to the pax beside us. We went back and forth down the line maybe 6 times.
Is there a name for this? Plank and Pull? Plank and Pass? Jurys out
After working on our core I felt like our legs needed a little more attention. You’re welcome!
We definitely couldn’t leave out abs!!
Mosey back to COT..30 secs…5 burpee’s on your own.
The Moleskin:
Today was tough but all the pax crushed it, even the form police would have been proud. Thanks for the opportunity to Q!! Special shout out to Elmers for helping me set up!
Announcements: I think there is a blood drive this Saturday, see Ghosted.
**I’ll buy any 2 pax lunch tomorrow at Maxwells if they sign up for the blood drive!** DM if you’re one of the two!
I have to think Easy Button for the reminder call so I definitely would have been a no-show. No clue what I was going to do since all push exercises are out for me… let’s see what happened.
Abbreviated DiCCS with 15 secs to go. Let’s mosey. As we took off I yelled head to Waxhaw Elementary. We may or may not have lost a pax along the way.
Long mosey (1mile) straight to Waxhaw Elementary. Circle up near the buses.
Warmup:
10 SSH IC
Runners lunge
Calf Stretch..let’s mosey
The Thang:
Head to the playground for a modified ladder.
Pullup ladder
1 pull-up / 25 American Hammers 2/25 going to 10 pull-ups
when we hit 4 pull-ups we added 5 to the hammers. Around 6 rounds we changed to flutters still add 5 each round. Done. Let’s mosey!
Mosey to the front of the school and partner up.
P1 runs a lap P2 did the inchworm up P1 returned.
We almost made it 2 rounds but we had to get back, I didn’t want to Hooch it.
Mosey back to the wooden bridge. Ice 9 we kind enough to keep the Pax going until the 6 was in.
We circled around the little wooden sitting around just beside the bridge.
Various Movements
25 squats, 25dips
25 monkey humpers, 25 dips
25 back lunges, 25 dips…Let mosey back to COT
The Moleskine
We arrived at COT on time and see 069, soaking wet, standing all alone. Someone asked him where he had been all morning. He said well I didn’t know you were going to Waxhaw Elementary, all I heard was school. The lone pax ended up at the school beside Bad Idea. Oops.
Today went well, it’s been a while since I’ve Qed well since I’ve shown up to a Q! Well done guys!
Yes…I know you can’t believe I made it to a workout! I Qed Chiseled once and it was a complete disaster and I didn’t need that to happen at Cowbell, so I planned a little. See below. Also, if you don’t own a Kettle Bell, I suggest buying one, they are very versatile and I would go about 5 lbs heavier than you think you need. I’m weak so I went with a 35 and will hopefully be able to sling it around pretty well in a few months…just in time for IPC
Warmup:
Longish run behind Pet Smart then along the front of target and back to COT.
10 SSH IC – Left shoulder is still tight, my form was amazing!
10 IW IC
Calf Stretch
Runners Lunge
The Thang:
Suicide – 1:
Start with KB on the far side of the parking lot and run to the first main parking lot divider line ( You had to be there) with your KB and do 25 rows with each arm leave the KB and run back to the start. Run back to the KB and advance to the next line… Advance further across lot each time.
Exercises that followed 25 rows:
35 curls
45 American hammers w/ KB
55 squats – Rinse and repeat 2 more times…drop 5 reps each time.
Suicide – 2:
Just like Suicide 1 except… Walking lunges w/ KB instead of running. 50 flutters, 25 KB swings Rinse/Repeat x 3 and drop 5 reps after each set.
Circle of KB Pain:
A pax calls out an exercise and the other pax perform the exercise while said pax runs to or around a predetermined area.
Done!
The Moleskine:
Did you know Dasher is fast and in very good shape? Have you ever met Shriver? Well, he’s like Dasher…in great shape. Then there’s the one they call Chainsaw! I mean, he is a RR and still outworks some of the pax that are much younger than him! Small groups are where it’s at! Thanks for letting me lead and working hard!!
I took us out.
Announcements: Probably…but that time has passed
11 Pax posted.
11 Pax stretched.
11 Pax listened to announcements.
11 Pax posed for a pic.
Six Pax joined me for Swarm this morning and a few would have been happy just running around for an hour but we needed a little more. Sidebar, don’t get complacent posting at sites that you know you can handle… Step out of your comfort zone and work harder, grow, get healthier, etc… I’m talking to guys that have been posting for over a year and have not tried any “hard” sites. New guys look away! lol
DiCCS given, let’s mosey!
From COT we ran around the front of the middle and high school back around to the shed (.90 in case you’re wondering), no idea who has the poop title at this point.
Warmup:
10 SSH IC
Calf Stretch
Runners lunge
10 Plank Jacks IC
10 Merkins Civial Count
The Thang:
Doc Web: 1 Carolina Dry Dock/4 Bear Crawls 2/8, 3/12…10/40
I honestly forgot how brutal this is, I didn’t think I would make it until I looked over and Schnitzel was crushing it… Lets Mosey! We ran back past COT as a Pax was getting out of his car (5:31) and I yelled at him to come on. Unbeknownst to the Pax he just joined Swarm and not Impromptu…HAHA BUT…Foundation being the kind-hearted Pax that he is directed the latecomer to the appropriate group. I almost had him!! We moseyed all the way back to the front of the high school.
No clue what to call this… Merkin/Hammer Web. 1 Merkin/4 American Hammers.
I didn’t look around too much during this but I’m sure the form police alarms may have sounded. I was however staring Smithers in the eye on each round of the merkins, he (we) killed it. Nice work! Let’s mosey! It was during this exercise that the Impromptu boys ran up on us and Transporter thought it would be cool to run right through our group as we lay defenseless on the ground. Transporter..What in the H**% are you doing at Impromptu? Are you getting soft? SMH…
We moseyed back around to the shed for one more web…
Lt. Dan 1 squat/4 back lunges
Again, I forgot how awful this was as well. We did a few of the later rounds with Monkey Humpers which seemed to help ease the burn, but the last set with them was absolutely miserable! Let’s mosey, well we walked to the first light pole to gain the feeling back in our legs…
Back around through COT, hold at the stop sign.
200/400 repeats. I really like these. I stressed to the pax that the goal is to hold the same pace on each run, they crushed it! I think we ran about 4-200’s and 4-400’s. Blue Screen aired it all out on the final 200, the RR is pretty quick! Deflated with his bionic knee is back like never before…the dude is fast!!!
We held up in the curve near the senior lot and then moseyed back around towards the stadium and passed by the Impromptu pax once again as they were dropping off rocks. We continued down the sidewalk towards the shed and I see Transporter gaining on us. I told Suger Daddy that we couldn’t let him pass us so we picked up the pace. Schnitzel (this guy is a machine) was already pushing the pace and ahead of us as we run up the Yellow Brick Rd. We caught Schinzel and then Transporter passed us in almost a dead sprint, meanwhile, I’m dry heaving… Re-read the second sentence of this BB. We arrived at COT ahead of Impromptu with about 30 secs to spare. 4.5 miles recorded!
The Moleskine:
While I give Transporter a hard time in this BB I know he can hang with the best of us and best most of us. The second sentence was for the guys that don’t leave it all in the gloom. Yes, pax come to F3 for different reasons, its free, you can choose to participate in 2nd and 3rd F but this is the FIRST F..not the 2nd or 3rd. Work hard, make gains, and encourage. I promise you other Pax will respect you more if you try harder. If you don’t care about getting in better shape then why do you wake up at 4:30-4:45 to post with a bunch of sweaty dudes? You can talk and share recipes at the 2nd F.
When Turnbuckle started with F3 a few years ago the man could barely walk and now he’s down..what 80-90LBS? Similar stories with Zinfandel, Transporter, myself, Smithers, Foundation, and many others. They work hard, they wanted to change physically. If you change physically, you will change mentally hopefully for the better and the M will definitely like it! I’m not saying push so hard you dry heave like myself or Ice 9 but try hard(er).
I can honestly say that the Swarm crew left it all in the gloom today, they pushed hard and definitely got better because of it. Thanks for following me today, well done!
See Impromptu BB for announcements
I was pulled from the bullpen around 9:30 last night and gladly accepted. I already knew what we would do….
Warmup:
Long Mosey around school back to middle school, circle up
20 SSH IC variable speeds
10 merkins, slow count IC
Calf Stretch lets mosey
The Thang:
Many of you may know where the 200m and 400m are marked but all the guys today, that have never been a part of a speed workout, will not forget it.
Start at the stop sign for 200m (75%) once you hit the 200m mark job the rest of the way down just past the high school to the large crack in the road.
400m back to the stop sign and mosey around the circle in front of the middle school…REPAT…All morning!!
For the last 400m, we kept jogging all the way to the shed for a cool down. Audible…One more 400m back up the yellow brick road to COT. I’m sure no one broke a record, we were smoked.
The Moleskine:
Hard workers these guys were today. I only had to break up the baking group once and then they started pushing harder. The runs we did today are designed to get your mile time down and help with endurance for long-distance running. The goal, for most of us Gramin wearers, is to keep the splits very close every 200m and 400m. We maintained that pretty well but each time seemed to be a bit faster than the previous run. Dasher, myself and Wolverine tried to catch Gerber all morning and were successful…once…sorry none! We did find out the KY actually likes his name and all the guys trying to change it should let it ride. You can buy it at the grocery store! Ask Dasher what you can buy at Walgreens….. I can tell that a lot of guys are getting faster and posting at the WE workouts will continue to help. At the end of the day it’s up to each pax if they want to work hard, go through the motions, or just chat about warm apple pies grandmaw used to make. Well done guys!
Announcements:
WTF is May 1st. $10 buy-in for food and other items. There will be a t-shirt order going around soon, shirts will be $8-$10
I took us out.
I took the Ignition Q last minute and was pretty excited to lead it again. See below.
The Thang:
Head straight to Lawson clubhouse, pick up the 6, and circle up.
Trails:
Head down the concrete trails and hang a left into each cul-da-sac along the way, do an exercise, and back to the trail to the next stop. At the end of the trail, we ran into the cul-da-sac and hit some abs. Around the block, we went to the next cul-de-sac that had a trailhead. On the way back we hit each trail to the right all the way back to the clubhouse.
Trail exercises 10 of everything:
10 merkins
10 drydocks
10 squats
10 Dry docks
Some abs, mixed variety
Once at the clubhouse partner up. P1 held a plank while P2 ran around the big island back to the start. Rinse/repeat x3
Back to school
As we mosey back to the AO, I noticed Deflated was moving pretty good, I think the LRC has actually been working a bit!
Once at the school, we did a few sprints along the parking lot to kill the last two mins. Done!
The Moleskine:
I figure out one thing today if you want to slow hurry down off-campus just run slow! Without a headlamp hes crippled in the dark and that speed diminishes quickly. As soon as he could see if was off to the races. Good group today and I think we covered 5.5m but some got more.
Coming into this morning I was going to do the torturous 1-mile opener with piles upon piles of running but I changed my mind mid prerun. At Flash the audience comes in all shapes, sizes, speeds, and abilities, so only running is not going to make them faster…they/we need to get stronger. Here’s what went down.
5:29 DiCCS given, let’s mosey! At this point, Mad Dog had his shoes laced tight ready for the opening mile…AUDIBLE! Mosey to the middle school and circle up.
The Warmup:
10 SSH IC
Calf Stretch
10 Merkins IC
10 Plank Jacks IC
10 Mountain Climbers IC
5 Merkins IC
Lets Mosey!
The Thang:
Mosey to grass field beside BB court.
1 AH/4 V-ups @ 5/20 keep AH’s and switch to Back Scratchers… This burned pretty bad but I think I got points for finding some nice dry soft grass to use.
Mosey to Transporters Shed
Mosey to the BB court – Circle up –
Line up on sideline –
At this point in the workout, ALL the buses were nice and warmed up. As we moseyed by we were instantly punched in the lungs with the thickest exhaust fumes I believe I have ever experienced while running at Cutheberson…It was terrible. Stop at benches
Jailbreak to the end of the parking lot towards COT….mosey the rest of the way back.
DONE!
The Moleskine:
Good job guys! After today I realized that we have some STONG Pax amongst us! Some are runners, some are not…and that’s ok. Post, work hard, and get stronger! Thanks for letting me lead and I look forward to the next time!
Announcements:
New AO – Fullmoon @ 5;15 Waxhaw Elementary – Video died – See Chastain for details
CPR – See Surge
New AO – April 1st – @ 6pm – Walnut Creek Club House – Mountain Biking the Carolina Thread Trail – See Rockwell for details
YHC totally forgot about this Q until EB gave me a quick reminder. Awesome, every time I Q it seems to be bad weather….fingers crossed. My plan was to keep it super simple and I did, but with the floater even simple can be hard.
2 min warning snd DiCCSahfjenkd given. Let’s mosey.
pretty quick pace straight to the BB court at Bad Idea, circle back for the 6. As the 6 came strolling in carrying on a conversation I thought, damn these guys are in shape and I need to step it up! I was wrong..they like to talk and not work. The floater is no place for that.
Warmup:
10ssh
Calf stretch
runners lunge
Let’s mosey! I’m looking for miles not imperial walkers!! but if Holloywood would have been present I was goin g to call those just for him! Ha.
The Thang:
Bad Idea…Bottom (near school) 10 Mary Catherine’s
Top (near cemetery) 10 merkins
down and back is one….x3
Cemetery loops… run large loop around cemetery.
Start with 1 burpee and increase by 1 each lap and stop at 5
Finish up cemetery loops and mosey straight to Another Bad Idea.
Bottom of ABI 10 dry docks…top 10 big boys
time was running out and I never said how many times we would run this loop… so the gazelles kept rolling and with 3mins left I had to call it. Quick pace around the block back to COT! Done.
The Moleskine:
I’ve been in and out of F3 over the past year but now realize I need it and the pax need me more than ever! When did the 6 stop working and start sharing baking recipes while at the floater? Smh… for those of you at the rear and busting your a$$ I commend you, well done! For the rest of you slackers, lock that up! Maybe you only show to chat, great….but go do that at pursuit.
Quick Highlights:
BC has always been fast but he made the hills his biocth today! Crushed it!!
Ice as usual killed it and I even got a dry heave out of him!
Shake continues to get back into his Pre run shape…soon sir, I will be calling on you for Preruns!
EB/ Chastain pushed each other today and it was great! I hope all the Betty Crockers took note of how that works! You push each other and you get faster and then you can talk while at the front and working hard. It’s Amazing!
Much Respect, Respect for Blue Screen. I think he said he has only posted at #87 once…hopefully he will be back!
I think everyone that posted worked hard in their own mind and that’s great! We all know you have more and would appreciate you pushing harder (safely) and making other men better..share your best cup cake recipe at coffeteria!!
love you guys, well done!
Announcements:
New AO launching at Waxhaw Elementary on 10/29?? @ 5:15
New Mountain Bike group starting up (insert name) see Rockwell for details… possible April 1st for first ride!
I took us out.
5 pax joined me a for at Watchtower that even Damascus would understand. Sometimes simple is better.
Warmup:
We moseyed in front of the school down the sidewalk and hung a right to the bus lot.
10 ssh
10 merkins
Calf stretch
10 low slow squat, let’s Mosey!
The Thang:
We moseyed towards the neighborhood connected to the school except we took a left and went into the neighborhood hood across the street.
Driveways…
Each driveway on the right knockout 5 merkins (15 driveways downhill)
On the way back knock out 1 burpee ( 17 driveways uphill)
Let’s mosey- cross the street and stop at the first intersection.
7’s
Mike Tyson at the top and Bobby Hurleys at the bottom. Done.
Speed Skaters
From the top of intersection mosey deeper into the neighborhood, at each light knock out 20 speed skaters. Roughly 8-9 lights. Your legs will thank me!
Ab Web
Normal 1/4 count. Around 6/24 Mad Dog informs me have 7 mins left. Roomie move Deadwood, know your pax and make sure you have ample time to return…don’t Hooch it!
We paused the Ab Web and started the mosey back and we all arrive right on time.
The Molskine:
Hard work by all this morning and thank for following me into the gloom.