Author Archive Deadwood

Gassed…

Coming in fresh from vacation I was feeling great! Basically after a week of recovery, with a few runs, and relaxation I was ready to get it this morning and so were the rest of the Pax!! Let’s do it!

DiCCS given.

That Thang:

XY’s – 20?? IC (Exicon) Need to work on the cadence.

  • Rosalita 1 & 2
  • Flutter 3 & 4

Burpee mile-ish (1.4)

  • 1 Burpees Every other light
  • Down/Back x 2

Lunge/Squat/Run (LSR)

  • Lunge Walk to next Parking Lot (160′)
  • 40 Squats at Lot
  • Run to Traffic Circle by Staduim

MT’s/Squats Web – Kill me now!

  • 1 MT/4 Squats – 10 MT’s/40 Squats
  • enough said

Wave of Merkins – What was I thinking?

  • Pax plank in a circle facing in.  YHC does a Merkin, the Pax beside him does a Merkin and so on. Looks like the wave but with merkins.
  • 5-10 rounds of that (Forgot how many)
  • 2-3 round of 6” – Pax hold 6” and go to the up position and back down to 6” all the way around.  Once Pax started dropping, including myself, I yelled recover.

Donkey Kick Offs/Squats – Drag me to my truck….

  • 10 Kicks/10 sec/ 10squts
  • 9/10/9, 8/10/8

2.5″ left…RECOVER! Mosey to back for COT

The Skine:

All Pax left it everything they had at Cuthberson today! Personally, I thought the workout was grueling and everyone nailed it! Burpees, to lunge walks, to squats, to run, to mike Tysons/squats, to Merkins, to Donkey Kicks/squats may have not been a good idea but everyone hung in there and finished strong. My legs and chest are feeling it pretty good. We lost Moneyball at some point during the burpee mile but I’m not sure when. Calves are wrecked! Shout out to Shake N Bake for the push at the end. He ran by me trying to motivate me to run faster and I wasn’t having it. He dropped back, physically pushed me and I dug a little deeper and sped up!! We need more of this kind of encouragement. Thanks, Shake! 3miles, 24 burpees, 305 squats, 55 MT’s, 40ish Merkins, 45ish Donkey Kicks…probably missed a few reps! #hadtobethere

Well done men and thanks for letting me lead you! Thanks Dana for taking us out!!

Announcements:

Damascus on Q @ Watchtower and The Floater! The man is back with a vengeance!! #TheStreakWillLiveOn

Webs and Ladders, and more Webs and Ladders

28 Pax joined me at Dromedary for a web/ladder workout. 65 degrees and breezy, it was a perfect morning for a beatdown. Last time I Qed this site my opening mosey was a mile long and it killed hurt a few people. I promised Goodfella I would keep it “chill” today and keep the mileage low. We hit 1.75 according to Zinfandel…I have failed to stop my watch all week! Let’s go!

That Thang

WARM UP:

  • Short mosey around outer parking lot and circle up.
  • 10 SSH
  • Merkins IC – Regular, Wide, Diamond, Regular
  • 10 IC 6” Plank Jacks
  • 10 Low Slow Squats
  • Leg Stretch

MOSEY AROUND SCHOOL TO Parking Lot

CAPTAIN THERKIN WEB

  • 1 Sit Up / 4 American Hammers / 2 Merkins

MOSEY TO WALL

DONKEY KICK OFF’S/MEKIN LADDER 11’s

  • 10 kick/10 sec hold – 1 Merkin2,3,4… This was a crowd favorite!

Mosey to back to PL

Lt. DANGER

  • 1  squat/ 4 Jump Lunges/ 1 Burpee
  • ** @ 6/24 Squats/ Monkey – 7/28 etc – Not sure which Pax tried to skip a number but this triggered me to start the count over…no Q jacking today!

Mosey back to parking lot near COT

CIRCLE BURP

  • Burpee/extra Merkin each round – AUDIBLE – Things were going good until we came to a few Pax that had a solid conversation going while standing there watching us do burpees. I could care less if Pax talk, modify or walk…be a slacker you do you…but at least pay attention. The 2nd F is where you need to be. This audible caused YHC to get little fired up.  I split the group in half, we ran the opposite direction and did 5 burpees OYO and 10 when we ran back. Let’s try this again, shall we?

CIRCLE OF PAIN

  • One Pax calls out an exercise and runs while the Pax do it.  I started and called out burpees, I was still a little pissed fired up..have some more burpees guys, you’re welcome.  Zinfandel thought he would be cute and make the circle smaller thus doing fewer burpees…AUDIBLE – 2 laps instead of one – Sorry Not Sorry Zin, I wanted everyone to suffer work hard. The opening Cpt. Therkin wasn’t enough for some Pax, I think we did 2-3 marry exercises in a row, I’m good with that!! Time was running out and I wanted to get he heart rates back up and the circle of pain doesn’t really do that.

SUCIDES

Start at curb down and back – 6 runs total

15 sec break Rinse/Repeat

Done!!

SKIN:

Welcome High Hat and Hey Wang. I’ve known High Hat for a few years, great guy and an excellent drummer. I hope to see both of you again soon!

Even though I mentioned a few Pax “doing their own thing” for one exercise, they still worked super hard, everyone did! I love seeing the 2.0’s post as well. It’s really funny when the 2.0’s outwork Pax that post constantly. Well done Flash, Hawk-Eye, and Blue Steel!!

Everyone knows that when I’m trying to kill it at a workout that I’m not going to do a ton of talking unless it’s during a mosey. If Pax want to talk to each other or slack, Feel Free. Personally, I don’t get up at 4:45 to half-ass slack during posts. But like Goodfella said, guys, post for different reasons and I’m good with that…Just know I’m here to work! I love you yall and wouldn’t be where I am without you, but I will call you out. 😉 You need anything just ask, I have all your backs!! Thanks to everyone that kept me straight on my counting…

Announcements:

3 on 3 Basketball Tournament at Bottle Caps crib – $5 entry per person 4:00 on Saturday – Reach out to Bottle Cap for questions/details

An additional AO is possibly forming in the Marvin area. No location or day of the week has been picked at this time. Goodfella is coordinating.

YHC is on Q at The Floater, mileage is the goal.

Change Up!!

I thought I would be helpful and drop something on the Playhouse about the upcoming Q at the worst site this side of HWY 74, The Floater. Little did I know it would turn into my 1782 Q. Recalculating tweaked his back a bit and graciously past the baton to YHC. Without hesitation I accepted! I love this AO!

I pulled up the last four Weinkes that I used at #87 and they were all very similar so it was time for a change up! Fuse said I did suicides at my Commitment Q but I didn’t see it…I think he is ConFUSED. 😉

Arriving at #87 I see Kid Rocks truck and someone said they saw Damascus?? 5:29.59….Let Mosey, no sign of the two lone Pax.

Di Cell Cpr Safety

  1. Mosey to Pizza Hut – CIRCLE UP!!

First Exercise, Banjo under his breath “Side Straddle Hop”, AUDIBLE… Merkins!

  1. Warmup
    • 50 SSH
    • 5 Reg Merkins
    • 5 Wide Merkins
    • 5 Dimond Merkins
    • AUDIBLE- One more round!!
    • 5Reg Merkins
    • 5 Wide Merkins
    • 5 Dimond Merkins
    • 6” Plank
    • 20 SSH
    • 10 Low Slow Squat
    • 10IW
    • Toe Touch-Recalculate backstretch

The Thang:

DUCK WALK WEB

1 Squat/4 DW 10/40

This duck walk was terrible! I didn’t hear a single Pax talking! Did my last BB sink in? Or was the exercise that bad…it was that bad!! I intentionally did this before the suicides to cause more leg burn!! You’re welcome!!

  1. Suicides – Cone to Cone
    • Each Cone down – 1 Merkin
    • Each Cone Back – 5 Squats
    • Round 2 – Add 1 Merkin at each cone/5 squats at start
  2. Partner Up – Lunge/Run
    • P1 starts Lunge
    • P2 runs around building
    • Switch – Rinse & Repeat until end of the lot – Approx 300’
  3. Mosey to circle at Park
    • Every road/driveway/sidewalk crossing – 5 merkins

This turned out to be more than the original 45 Merkins I calculated last night! I guess I should have used street view…I think we did around 65-70 in about 2 mins.

  • Ab Web
    • 1 Big Boy Situp Mix the second set.
      • American Hammers,
      • Freddy Mercury,
      • Flutters, Roselita,
      • No hands Flutter

On the start of this Rudy walked off…walked back and then just disappeared! He was trying to walk it out to keep it in but with no luck! We finished up and still no Rudy, we thought he was in the restroom nearby… Lets Mosey!

As we approached the AO parking lot on our way to KJH I yelled to the 6, “Do you see Rudy?”, Rudy said hear I am as he popped out of a Porta Jon up ahead..haha.

We had 5 mins to go and the 6 started stretching out. AUDIBLE!! Wait…What is that in the distance?? A pink shirt coming at us up KJH…It was Damascus! The lonely warrior had been running around Waxhaw (5+ Miles) in search of his band of brothers. HERE WE ARE!

5 Burpees OYO at the top of KJH. Head back grab some wall…Wait, we have another Pax in our presence…Kid Rock! Apparently, Damascus and Kid Rock did a prerun together and stop by Bojangles to do some paperwork and couldn’t make back the AO before the 5:30 launch!

2 minutes of Donkey Kickoffs – No merkins. We made it from 10 to 5 and recovered! Mosey back for COT!

DONE!

The Skin:

Welcome FNG Creeper! Damascus EHed him and Damascus was now where to be found all morning. Creeper standing roughly 6’6″-6′-7″ did well and held his own for his first post. He and I share a commonality, we hate talking during workouts…My man! Nice work!! Please post again and maybe this time Damascus will join you…HA

All Pax pushed hard with little chatter. The only feedback I received was regarding the Merkins on the way to the park. My count of 45ish was way off and Banjo let me know!!

Announcments:

Mad Dog is orchestrating something to help Radars family. Food drop off or other help during the time of morning of his father passing. Lets discuss on GM.

Pre Murph

So I’ve Qed Commitment the last 3 out of 5 weekends. This AO is good but hands down my favorite site is ranked 87th of all AO’s. My goal for all these Q’s was to prepare us for the upcoming Murph challenge on the 27th. I am now broke from paying Rubbermaid to bump Q’s in order to get on the books as much as possible! Mad Dog sealed my fate today in COT as he assigned Q’s until the end of time in hopes he would never have to do another pull-up or Cpt. Therkin. Well played!!

Zinfandel had a great idea when he mentioned we should complete “Cindy” at Commitment this weekend. I already had pull-ups on the weinke and thought his idea was great..AUDIBLE!

Warmup:

Di Cell Cpr Safety

  • Mosey to Cul-da-sac – Circle up
  • WARMUP
    • 5 SSH
    • 5 Merkins
    • 5 IW
    • 5 Low Slow S
    • Leg Stretch
  • 1 MILE RUN
  • CINDY – AMRAP – 20 Mins
    • 5 Pullups
    • 10 Pushups
    • 15 Squats
  • CAPTAIN THERKIN WEB
    • 1 STR8 ARM SU / 4 Protractor 5/45
      • 2 Merkin
  • DONKEY KICKOFFS
    • 10 Kicks/10 Hold/1 Merkin 9/10/2
  • 1 MILE RUN BACK TO TRAFFIC CIRCLE
  • Lt. DAN – but shorter
  • 1 Squat/4 Jump Lunges – We made it to about 7 and skipped to 10/40
  • 10 Merkins OYO
  • Jailbreak to COT

DONE!!

The Moleskine: #soapboxversion #sorrynotsorry

Welcome Vegas and Brutus to the group! Both did fantastic for their first post. Looks like Lawson may have to step up the recruiting game!!

The typical Moleskine consists of “everyone pushed hard” and all that fluff. I will say a lot of people worked hard..they did. But a few Pax (no names mentioned) would not shut up! Look, if you want to post and talk non-stop you can meet us at McDonald’s or Duncan Doughnuts around 7:30…otherwise stop all the mumble chatter and bust your ass. DO NOT try to carry on a conversation with me while I’m trying to take my body through a terrible workout and need all the mental focus I can muster up to make that happen. Don’t do it! You want to chat during a mosey I’m all for that…you just have to keep up.

I know people post for different reasons…I get that. If you can’t do the reps and have to modify no judgment here at all…DO YOU! But standing around trying to interact during an AO when others are literally killing themselves isn’t what you need to be doing…just sayin’. We have a place for that…see above.

Let me also add, I’m by far not the strongest or the fastest Pax…not even close but I give it my all! I know when its time to talk and a time to work. If you have a fellow Pax and you know he will stand around and talk with you during an AO I encourage you to find him and embrace…possibly join FIA…Don’t come to me…I will not embrace.

To all the Pax that didn’t stand around and chat…WELL DONE!! To all the Pax that attempted the pullups, the whole 20 mins and didn’t chat the entire time…WELL DONE!! A few of us almost got the full 20 rounds!! Damascus well done wearing the vest and getting 20 rounds…the real Murph should be a cake walk!!

I recorded the entire 20 mins mainly to see myself and how I did. Has zero to do with anyone else. If you would like to see how you did and not use the video as ammo to degrade anyone else I will send you the link. Let me know. As always, thanks for letting me lead all of you today! I love all you guys…some of you just need to zip it up a bit… 🙂

Announcements:

Chastain needs site Q’s at Outland – The AO is a good one and ranked higher than #87

The real Murph is one week from Monday – Bring your A game… @ 6:30 Nesbit Park…Coffeteria to follow.

I’ll see you all at Flash Monday… Im on Q…SHOCKER!!!

Anyone that knows me in F3 knows I love to Q!! If I could Q everyday without having to write a back blast and could handle it physically I would do it. When Chastain, site Q of Outland, sent out a request for Q’s I had to seize the day! I Qed that AO two weeks in a row last year and brought a decent beatdown. Now almost 40lbs lighter and in probably the best shape of my life I was determined to bring much more than last time and I think I succeeded.

A total of 9 Pax including myself posted, 5 of which were Pax from The Swarm…Can we get this name in place and finalized already???

Warmup:

Di Cell Cpr Safety

  1. Mosey to Elem. School PG – Circle up
  2. WARMUP
    • 5 SSH
    • 5 Merkins
    • 5 IW
    • Leg Stretch
  3. PULLUPS/MERKINS LADDER – 11’s – PU if NEEDED
    • 10 Merkins – 1 Pullups
    • MOSEY TO HIGH SCHOOL
  4. CAPTAIN THERKIN WEB
    • 1 STR8 ARM SU / /4 No Hand Flutter
      • 1 Merkin
  5. FOUR CORNERS x4Increase reps x5
    • Hip Slap
    • Merkin
    • WWII
    • Dry Dock
  6. Lt. DANGER w/ Burpee
    • 1  squat/ 4 Monkey Humpers/ 1 burpee
    • MOSEY BACK TO PLAYGROUND
  7. HANGS/LBC x 4
    • 25 LBC/Hang
  8. Knee ups/Merkins
    • 10 Knee ups – 10 Merkins x 4
    • MOSEY TO COT
  9. 7’S – Start at Bottom
    • 5 Merkins Top & Bottom
    • OR Burpees to finish

MOSEY TO BUS PARKING LOT

  • 6 burpees at bottom and 1 Dry Dock at top – AUDIBLE!!

4 mins left and we would never finish so we ran back to COT and most of us did 10 or more burpees OYO.

DONE!

The Moleskine:

Solid work today guys! The moseys were over 1/2 mile and killed my time so I was unable to get in all of my planned pain. Four corners killed most everyone but they made it.

Wolverine must have felt sorry for me because he stayed at the front with me the entire morning but we all know he could have easily pulled away!!

Outland is a great AO! Tons of room to run, playground for pull-ups (I love some pull-ups) and starts a bit later if you need some extra beauty sleep! I would encourage pax to sign up a Q this site.

Announcements:

Murph is May 27th at Nesbit Park

Chastain is looking for Q’s at Outland…

Probably more but I didnt record!!

Treat your Moms like Queens today (5/12/2019)…and everyday!!

Smoked!!

24 Pax posted this morning in hopes of bettering their selves physically and I think they succeeded! In total, we only covered about 2 miles but we put in some solid work!

DiCCS given – Let’s mosey! Damascus you need to return your watch..if it’s not Deadwood time… it’s wrong! 🙂

WARMUP

Two hot laps around the parking lot and continue to Middle school – Circle up!

5 SSH IC

5 Merkins IC

5 IW IC

THE THANG

DONKEY KICK OFF’S/MEKIN LADDER

9 kick/10 hold – 1 Merkin

8 kick/10 hold – 2 Merkin\

Mosey to Side parking lot of High School

CAPTAIN THERKIN WEB

1 BIG BOY SU / 4 American Hammers /2 Merkin …….10/40/2

Mosey to traffic circle at stadium – 5 Merkins every intersection

Lt. DANGER @ Traffic Circle

1  squat/ 4 Jump Lunges/ 1 Burpee…….10/40/1

Compass – 1 merkin each spin x 10

MOSEY TO TRANSPORTERS SHED

DOC WEB – Zinfandel you missed it!!

1 Dry Dock / 4 Bear Crawls….10/40

Mosey to start – 10 Burpees a min..AUDIBLE!

After second set run a hot lap

Meet at corner of lot – sprint to end of lot for 5 burpees and back

Bottle Cap hit 2 mins of Marry

Hands up Flutters

Hands up Dolly

DONE!

The Moleskine

Welcome Blades of Glory to the group, I hope you come back! Solid work by all Pax. I didn’t pay attention to see how many people tapped out during each round but I’m sure the numbers were high….it was not an easy workout. Is totally gassed me!! Continue to post more, clean up your diets more and it will get easier…I swear! Thanks for allowing me to lead you all and have a good Friday!!

Announcements:

I am on Q tomorrow at Outland (Sunvalley Middle School) @ 7:00. We will run….a lot!

Open Door @ 7:00 Five Stones Church – Office Building

THE NEWS CHANNEL – The channel is intended to “push” out information to the group. Many Pax only want to see whos on Q, read a BB, or see legitimate information. DO NOT POST nonsense to the News Channel. If you have a question and are currently a Playhouse/News Channel member…ask the question in the playhouse, not the News Channel – Bottle Cap

F3 Dads Camping trip is sold out – The Swarm had 34 pax sign up!!!

Murph Challenge is May 27th…Start doing those pull-ups!

This is crazy!!

My focus lately has been on the Murph challenge coming up the end of May and a Super Spartan race the end of July. Myself and about 10-15 other guys have embarked on a very tiresome pull-up challenge that Zinfandel managed to talk us into with his salesmen wit.

My thought is that a lot of Pax will attempt the Murph even though they have not committed to the pull-up challenge. So, since I am a caring guy and want all my brothers to be their best, I have decided to make every Q as hard as possible and focus solely on areas that I know will prep them for success on May 27th!

The 1st F isn’t meant to be fun or enjoyable! I don’t get up at 4:30 (if I prerun) to hang out with dudes and miss my sleep. I get up and do what I do to progress physically and mentally while pushing others in the same direction. Some of you like a push, others of you like to talk and give it 75% and that’s fine, I’m merely telling you how it is for me. There is a time to joke around, before 5:30 and COT and there is a time to bust your a$&, 5:30-6:14.59. If you are talking and doing a 2-mile burpee run then you are giving it about 50% and cheating yourself and the person that has to listen to the mumble chatter. Or you’re in Hollywood/Wolverine shape and can do it, which none of us are.

I challenge all of you to pick someone in your range of physical ability that is just a little or a lot faster than you and bust your tail to catch them each time you post! For me, I chase Dasher, Bottle Cap, Gerber and the other Gazelles you all know. Sometimes I beat them, most of the time I don’t but I always try to. I challenge you to push other pax that you know to have more and can dig deeper. I challenge you to get out of your comfort zone and become faster and stronger. If you are happy where you are, great, I’m glad you made it. But like Will Ferell said in Talladega Nights, “If you’re not first, you’re last”. If you’re not first you still have room for improvement. I know I do!

DiCCS given

Warm up

Run around Pet Smart to target – Circle up

The opening mosey I kept super slow so I would not lose anyone. I don’t have names and only saw bodies but half the group stopped about 20 yards from the circle and walked up. Guys we ran .25 miles SLOW and I lost you. Hence the reason I started before the circle was formed. Let’s get the energy up!! We are men of F3, we are supposed to be in top physical shape or at least push ourselves to get there!

10 SSH

10 IW

10 Merkins

Calf Stretch

The Thang:

  • Captain Therkin – Web
    • 1 – WW2/ 4 – Back Scratchers/4Merkins
    • 2 – 4 – 2
    • 3 – 8 – 2
  • Triple nickel – Pax saw ridge – Burpees
    • 1 T, 2 B
    • 3 T, 4 B
    • 5 T, 6 B
    • 7 T, 8 B
    • 9 T, 10 B – AUDIBLE let’s stop at 9. Killer job Easy Button on completing them all. You came to work today!!
  • 4 corners x 4 – 5’s – AUDIBLE – I think we recovered on the start of the 4th round. I wanted everyone to experience the Compass that Zin introduced a few weeks back, its a killer.
    • Plank hip slap
    • Merkin
    • WWII
    • Dry Docks
  • Compass W/ 2 merkins – about 6 sets with a couple sets IC

Back to COT – Done!

Well done guys! I don’t normally say my workouts are hard or talk about them to the group but today was hard and yesterday was just as bad or worse. It killed me and all of you. Keep pushing! When you want to quit go a little more and when you get there go just a little more. My abs were on fire during CT but I powered through! Mentally I knew I could and I will have Dana abs one day because of it.

Everything I said above is not to be a DiCC. I just know all you men have more to give. A lot of you have huge hearts and will do anything for anyone, are strong in your faith, are good fathers and give good advice, so I know if you want to you can push your self to another level. I enjoy being a part of this group and building relationships with all of you. Thank you for following my lead today.

Even though I don’t see (see what I did there) your struggles and know what you’re going through I see you show up so I know you must want to improve. Let’s improve together!! #TheSwarm

Where did Chicken Little go?

Wedding Singer sent out a request for a Q at Commitment today and of course, I jumped at the opportunity…why not? The weather was going to be nice and I knew there would be a smaller group due to spring break and a convergence Q by Dredd. Smaller groups tend to work harder and stay together…the ladder was not true. Half the pax got lost and myself, Bottle Cap, Transporter and Chicken Little set out to find them.

The Thang:

Di Cell Cpr Safety

YHC came in super Hot at 6:31 yelling “Get your DiCCS ready” out the window. Sick kid and injured wife at home, I was late!! I pulled a Money Ball and stepped out of the truck running, “Lets Mosey”

  • Mosey around traffic circle back to school – Circle up
  • Warmup
    • 10 SSH
    • 10 Crab Cakes
    • 10 Merkins
    • 10 IW
    • 10 PP
  • To school – Partner up
  • Pullups/Merkins
    • 5 Merkins – 5 Pullups – End of Lot and back. 5 x’s
  • Hangs/Squats
    • Hang – 20 squats – End of lot and Back. 5x’s Partner doing the squats was the counter.
  • Knee ups/Merkins
    • 10 Knee ups – 10 Merkins 5x’s – No running
  • Mosey to Traffic Circle – Circle of pain
    • Pax calls out exercise and run – Other Pax do it 2x’s
  • Mosey to Club House – Suicides
    • Start at the top of the parking lot – 1 merkin
    • Run to first light – 2 Merkins
    • Run back to start 3 Merkins
    • Next light 4 Merkins – Continue to 10 Merkins at the end of the parking lot
  • Ab Ladder
    • 1 WWII / 4 LBC – 2/8 – 3/12 ect.
  • Mosey back to COT and finish last set of 40 LBC’s
  • DONE!

The Moleskine

We moseyed from the traffic circle down the gravel road towards the playground at the clubhouse. 40 minutes in the vest was killing me, I think it was all the burpees Transporter obliged us with during the Circle of pain. I thought we were moving pretty slow, but I did just lose 20lbs and felt super lite!! Myself, Bottle Cap, Transporter – who promptly put on my vest once I dropped it- and Chicken Little arrived at the clubhouse and planked…and we planked… and we planked. Quickly someone said something is wrong. Bottle Cap hit the main road to search for a missing group of Pax. Transporter, myself and Chicken Little went back down the paved trail to the gravel road. The chicken went right we went left… no pax in sight. Where did they go? How did they fall so far behind?

Finally, I hear counting at the playground and Fuse is leading Marry wondering where we were! Now we are all back together, time to work again. But wait, where is Chicken Little?? He’s a big boy, let’s proceed with Suicides. We get in about one rotation and CL comes jogging up. He ended up running down the main road all the way to the traffic circle in the neighborhood. Great effort on the search and recovery fellas!

Everyone showed up today to work and that’s what we did! Thanks to Transporter for all the burpee call outs during the circle of pain…he stopped at each Pax as he ran and did a burpee with them, nice job!

Shop and Chainsaw partnered up and put in huge effort during all exercises, much RESPECT!

Fuse and Transporter partnered up and were on my and Bottle Caps heels during the partner work. Well done!

Fellow B and C neighbors Eli and Chicken Little teamed and made light work of all exercises… I think CL can do more pullups than he thinks!

Last but not least I teamed with the coke man himself Bottle Cap. We pushed hard and the 20 lb vest wore me out!! He can knock some kip style pullups!

Well done men, thanks for posting and following my lead! 3.11 miles today. I have Flash Monday and Watchtower Tuesday, plan to get your work on again!!

No Announcements

Merlot

I changed up my Q style a bit today mainly because I had on a 20lb vest and wasn’t sure if mileage would kill me or not. I should have stuck to my guns and put in more mileage and less reps on the exercises!!

Warm up:

Arrived at 5:14, threw out a short DiCCS (Insert joke) and we were off. Lets mosey!

0.97 opeing mosey and circle for 6 which would soon be me!

Warm up:

10 SSH IC

10 IW IC

10 Merkins IC

Calf streatch – flap jack

10 Peter Parker IC

The Thang:

10 burpees a minute for 5 minutes

4 Corners around target- Increase reps x 5 each lap

1st lap:

10 WWII situps

10 Merkins

10 V toe touch

10 Peter Parkers

Circle burp – Increase merkin x 1 after each burpee

Circle of pain – Each pax calls out exercise while they run around the circle

Jail break back for COT

DONE !

I’m not going to lie, I felt like I was running with Shake and Bake 7 months ago and almost puked a few times. Running with a vest on is way easier than doing 25 merkins and 50 burpees! I will be taking Zinfandel’s and Damascus’s recommendations and will be dropping to 10lbs for a few weeks.

The pax killed it today! Damascus is a gazelle again and was up front all morning with Kid Rock, Smokey and Swimmers – way to push guys! Dana was moving along well but not his normal speed. I think the Easter ham slowed him down a bit! Loafer and Shop Dawg pushed hard and kept me company at the rear. Shop Dawg spilled a bit of Merlot on the last round, I was very close!! Well done today men!! Mileage was low today – 2.45 – 3.0

Thanks Shop for taking us out.

Announcements:

The Murph challenge continues – Loafer and Transporter are looking for partners…maybe they just partner up?

Help Damascus figure out a way to raise attendance at Asylum

No man left behind

Commitment started out like any other Saturday morning but there must have been something in the air. One Pax was injured during a mosey, one pax left early, two pax got missing…apparently searching for keys, 4 pax Q jacked during an IR.

The Thang:

Di Cell Cpr Safety

Mosey around block back to the school – 1+mile

Warmup:

10 SSH

10 Crab Cakes

5 Reg Merkins

5 Wide Merkins

5 Close Merkins

6” Plank

Partner up – Triple Nickel

5 Merkins – 5 Pullups – End of Lot and back. 5 x’s

A few pax surprised me with your ability to knock out the pull-ups. Hey Zin, the Murph might not be that bad…bull *#&$

Mosey to Traffic Circle – Failure to Launch

10” Al Gore to Jump..Back to Al Gore… Failure

Mosey to Club House – 7’s

1 Burpee – BC across –  6 LBC Runback – 2 Burpee- BC across 5 LBC etc.

Mosey back to School – 11’s

1 Merkin – 10 pullups Flap Jack

Circle Burp

1 burpee – Increase Merkin each time – When we hit 10 merkins we switched to Squats.

Mosey back for COT. Done.

The Moleskine

Welcome

Fuse must have had a late night watching NC State baseball because he was tardy. I didn’t want him to be MIA all morning so my first audible was a U-turn to scoop him up.

I noticed a few pax running in super late then I hear Zinfandel tweaked his back on the opening mosey and Posse lost his keys, did this happen? Big thanks to Rubbermaid for bolting to Zins grocery getter and picking the crippled pax up.

After the clubhouse 7’s I called for an IR back to the school. I should have made two lines based on speed. Wolverine, Dasher, Centerfold, and Gerber rolled out in their own form of an Indian Run but did circle back.

The workout was hard, no one likes pull-ups except maybe Wolverine, but everyone at least looked like they were attempting them. Nice job by all.

If you plan to partake in the Murph on May 27th you might want to jump into the challenge Zinfandel put together. Its starts Monday 4/15 and its no joke.

Announcements:

Tomorrow Fuse will be baptized at Weddington UMC @ 9:30

Poker night at big lots. Leave now!!!

Rubbermaid thinks there is a Convergance next Saturday but doesnt have any details. He will be out of town. Damascus may have details

Thanks Mad Dog for taking us out.