15 Pax showed up on this humid morning with hopes of enjoying a casual 9 holes of fun at Bushwood. They would soon realize that the 2 man scramble they signed up for would soon cook their shoulders.
Warm up: Mosey lap around to front entrance of school parking lot and circled up
The Thang:
Mosey to the BBall courts for a DockCrawl Ladder throwdown. 1 Dry Dock followed by 4 Bear Crawls across court. Ladder up to 9 with lots of mumble chatter suggesting for Fiji return to Costa Rica.
PAX Partnered up! 9 holes (at each street lamp) for as many the pax could do while partner ran the loop of each of the following exercises listed below. 1 partner began the exercise at hole 1 while the other partner ran the 9 hole course and then switched. Each 2 man team moved together thru each hole.
Merkins, LBC’s, Dry Docks, Freddy Mercuries, Mike Tyson’s, Heels to heaven, Bobby Hurleys, American Hammers, Squat Air Presses
Mosey to COT finishing with the Fijian Fire Walk (Quickfeet with merkins on the down call)
Moleskin:
Great work today gents and hopefully the Q didn’t let any of you down, Mike Tyson’s at hole 5 was no bueno for any of the Pax but everyone finished the hole with a birdie and moved on! Way to hang in there and work hard without too many complaints as Fiji came up with workout on the fly! Hopefully the music helped take the focus off the humidity!
Diccs!
2 laps around circle then Into Warmup
On gym side of campus!
18 SSH in cadence, 18 Mountain Climbers,
27 Merkins, 18 LSS in Cadence!
The Thang:
2 Man Teams selected, Partner 1 runs around circle and does 5 Mike Tyson’s mid way while partner 2 starts the exercises. Rotate upon finishing each lap! LBC’s till the 6 returns before next set.
100 Merkins as a team
100 Donkey Kicks
200 Air Presses
100 American Hammers
100 Dry Docks
200 Squats
100 Side Shuttle Hops
100 Bobby Hurleys
100 Freddie Mercuries
Moleskin:
It was an honor as usual to lead such a fine group of men! The Pax quickly found out we won’t be going far as we started the tunes with Round and Round (RATT). Good work today gents for a 45 min no break session. Highlight of the morning was Smuggler returning with 1 sleeve after a trip to the woods! Use your imagination 😂, He is halfway there to the traditional Bushwood attire!!
Announcements:
Keep a lookout for Blood Drives coming up.
Well, it was back to cold and rain this morning, but that didn’t stop a handful of diehards this morning at Bushwood. As the rain came down the Disclaimers were given and we set out on a mosey to find some shelter on an AO that is almost completely devoid of any cover whatsoever. We circled the lower lot from COT and then circled the front lot and found our way to a patch of covered concrete by the small track. After some picnic table shuffling it was time to get down to business.
The Thang:
30 Windmills IC
30 Hillbillies IC
30 Moroccon Nightclubs IC
30 Low Slow Squats IC
30 Potato Pickers IC
30 Side Straddle Hops IC
30 Grady Corns IC (QIC picked this exercise up from the F3 Exicon site and forgot the name this morning so we called it the Air Traffic Controllers)
– At some point during this “warm up” the sprinklers decided that the rain wasn’t enough so they started up and ate into our already small patch of dry concrete. No worries, Tonyatineand a few others shifted around and we pressed on.
In keeping with the apparent theme of the day we “Rinsed and Repeated” these same 7 exercises at 30 reps in cadence.
Now that the heart rate was pumping and the rain had let up just a bit it was time to mosey. We headed off around the back of the school and took a lap around the entire school to pick up some lifting rocks and carry back to our “shelter”.
Lifting rocks in hand we proceeded with the following:
20 American Hammers IC
20 Chest Presses IC
20 V-Ups IC
Set rocks aside and on your backs for:
25 Box Cutters IC
25 Flutters IC
25 Dollies IC
Once again “Rinse and Repeat” with all 6 exercises same reps in cadence
With lifting rocks back in hand we proceeded with the following:
25 Tricep Curls IC
25 Overhead Presses IC
25 Bicep Curls IC
25 Combinations – Biceps to Overhead to Triceps IC
“Rinse and Repeat” once again but with 20 reps and only 2 counts
We set rocks aside and held plank straight into 20 shoulder taps hold plank and straight into 20 plank Jacks.
Everyone grabbed their rocks and we dropped them off at the rock pile as we moseyed back to COT.
Great effort by everyone today! Great to be able to Q with these men!
Diccs reviewed!
Mosey to large parking lot!
Warmup:
18 SSH IC
18 LSS IC
18 IW IC
18 MC IC
Calf Stretch
10 Merkins IC
Partner up! 9 holes. 2 laps per 1 partner while the other grinds out the work at each of the 9 holes (lamp posts)!! I won’t back down!!!
Merkins
LBC’s
Dry Docks
Freddy Mercuries
Mike Tyson’s
Heels to heaven
Bobby Hurleys
American Hammers
Big Boy Sit-ups
Moleskin:
A Bushwood themed AMRAP had the Pax chattering about the wet ground and how they didn’t want to do LBC’s, or any other exercises on their back! But the ever inspiring tunes of the late great Tom Petty carried them through! 😳😂
Announcements:
SOB Blood Drive Saturday!
Disclaimer!!!
I am not a professional, you cannot sue me, f3, this site! Covid Disclaimer
Let’s Mosey around parking lot till entrance close to school
Warmup:
Ready position, in Cadence on my count!! Exercise!
The Thang:
Mosey to the globe and back to 1st alcove with 10 merkins/ 10 Low Slow Squats at each light!
Alcove Exercises with Club Fiji in Full Effect
25 Freddie Mercuries
25 Heels to Heaven
25 LBC’s all in cadence
Run to 2nd alcove and back for
25 Wall sit Jabs
25 Wall Sit Air Presses
10 Donkey Kicks all in cadence
Run to 2nd alcove and back!!
Rinse and Repeat both with the Alive and Kicking by Simple Minds in the background!
Mosey to Globe and towards Middle School entrance! Mosey entailed side kareoke’s, backwards run, shuffles, and all other last call stumbles!
Merkins, bearcrawls, lunges at Bball court before a mosey to benches by cafeteria!
Dips*20 in cadence followed by 10 donkey kicks
Steps Ups*40 followed by 10 donkey kicks
Mosey to COT and finished with a musical tribute to Mr Freddie Mercurie “I want to Break Free”. 3 min of Freddie Mercuries followed by 30 seconds of Have a Nice Day Fellas!!
Great workout today gents, the new speaker definitely brought the heat this morning and possible long term loss of hearing, some great mumblechatter, an accidental iWatch Butt dial by YHC to a patient at 6am! Not the last call booty dial I was looking for!!! Thanks for opportunity to lead you fine gents this chilly morning!
Announcements: Next Sat 2/6/21: WAXTRAVAGANZA 7:30 Start at Floater: 3 hour or so of some fun mileage and mini boot-camps followed by some well deserved libations at Waxhaw Taphouse around 11ish!!! BE THERE GENTS!
Well gents,
This impromptu morning began as the polar opposite. Fiji began his morning texts at 4am and arrived for his Q (20 minutes early) at 5:10am to the surprise of the Swarm fellas. 80’s hairband music was q’ed up, signal caller arm band stretched out over his guns (or so I like to think of them as such), and a head lamp ready to roll. Quite Prompt don’t you think!
The Thang:
DICCS reviewed
Scorpions 25 minute ballad lead us off for our mosey around the parking lot to front entrance of school
15 SSH’s in cadence, 15 IW’s in cadence, 15 Low slow Squats in cadence, 15 MC’s in cadence, 10 sec. calf stretch’s followed by 10 merkins!
Mosey to Rudy’s Shed with 10 squats at each lamp post
Shed Work on the wall: 20 airpress followed by 10 Donkey Kicks, 20 jabs followed by 10 Donkey Kicks, 20 calf raises followed by 10 Donkey Kicks!!! Thanks Sneider for getting the ball rolling on the exercises.
Mosey to Stadium parking lot: 4 Corner’s
10 Merkins at each corner of the block led into mary’s till the 6 arrived.
10 Bobby Hurleys at each corner of the block and then mary’s! (Dookies defensive arsenal)
10 Monkey Humpers at each corner of the block leading into mary’s! (Dookies offensive arsenal)
Each pax instructed pick a parking spot line: 1 Burpee and 10 Side to Side shuffles x 5.
Mosey to round-a-bout and the partners picked
Coreblast: 1 Pax proceeded with LBC’s while the other ran to 2nd round-a-bout and back repeated 2x!
You all deserve an nice IPA tonight for that one!
Mosey back to COT and finished with 2 minutes of the Fijian Fire Walk Drill (Quick feet followed by a merkin on the down count)
Moleskin:
It was a glorious morning for nice workout, fine music, and great company. At one point, I realized how special this crew is with a 2.0 in Breadbowl and a double RR in Chainsaw out working their tails off. Much respect to the both of you and all the other fellow Pax. Enjoy the rest of this holiday season my friends and thanks for letting me lead you fine men today!! Cheers!!
Announcements: Waxhaw Cleanup tomorrow morning followed by Coffeeteria at Crossroads!, check the f3 schedule as all the morning workouts for the next 2 weeks are delayed by an hour!, No Clyent Dinner on X-mas Eve!
Thanks to Wolverine (6th man) for sharing his story with us morning!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey around the parking lot from the football fields to the front of the lot!
Warm-up: (5 Mins)
The Thang:
The Pax caught on to the theme of the 22 count in the warmup and QIC informed them of the reason he was all decked out in the real CAROLINA garb (not these pretenders an south of us)! A tribute and f3 send off to Vince Carter’s record setting 22 seasons in the NBA!! But what is also a nice trivia fact is that:: Vince Carter retiring means no more Dean Smith-coached players in NBA, a 55 year RUN!! Started with a tribute of Dean Smith’s infamous 4 Corners!!
Short Mosey to alcove and partnered up! 1 Partner does exercise while the Partner 2 runs to adjacent alcove and returns to tag partner 1 out!
Done!
MOLESKIN:
First Dromedary Q fellas and I want to thank my fellow PAX for allowing me to lead you fine gents today! The day was beautiful but the humidity was no joke, there was alot of chatter (UNC Haters) but I believe I converted a few to appreciate the history of the program and maybe Rockwell will like UNC just a tad bit more. Shoutout to Mater for 3 tough consecutive workouts in this humidity. Shoutout to my fellow Bushwood quarantine era regulars (Tanyatine, Big Ben, and Noonan) who have all consistently showed up and have each had the VQ’s post quarantine!! Thanks PAX for the hard work and effort today, it looked like a Wet T-Shirt contest that I want to “Un See” now!! Cheers to all!!
ANNOUNCEMENTS:
DiCCS Reviewed with new social distancing measures!!!
Fiji and OneStar had the pleasure of hosting a stellar group of 9 PAX for a good pre golf game warmup!
The Warmup:
Mosey around to main parking lot at MES!!
18-ssh
18-imp Walker
18-lssquats
18-mtn climbers
18-merkins
18-calf stretch
OneStar led the pax to rock pile and select their one and only “ROCK”!!
Triangle of pain
3 stations
9 total exercises-with rock
Divided Pax into 3 groups-changed stations after each exercise-do 1 burpee when arrive at next station
Lower body station
18-squats
18-lunges-single count
18-kettle swings
Core station
18-am hammers-single count
18-Freddy Mercury-single count
18-lbc with rock on chest
Upper body station
18-curls
18-shoulder presses
18-tricep presses
Fiji took over for the 2nd half of the pregame warmup and let the Pax on a easy mosey to the Wall at the rear parking lot at MES and split the Pax into teams of 2
Partner 1 runs around circle and does 5 Mike Tyson’s mid way while partner 2 starts the 1-2-3-4 exercises. Rotate upon finishing each lap!
101 Merkins as a team
101 Donkey Kicks
202 LBC’s
202 Heels to Heaven
Finished with the traditional Indian Run and Fijian Quickfeet to round off a wonderful 45 min pre-golf warmup!!
Moleskin:
Gents, sorry for the late backblast but the hectic day got the better of me today. Glad I started it the way I did. Enjoyed seeing everyone this morning and it was an honor to led you men today and the 2.0’s!! Great work this morning gents! It was a hard and tough workout but everyone came through with flying colors and not much chatter about Merkins or Mike Tysons!! We finished strong TOGETHER!!
Announcements:
Goodfella and Carb Load at Dromedary tomorrow at 6am
The 100 PAX Challenge!! Donate $100 per PAX to reach Goal of $10,000 to support a few of our local charities at this time of NEED!!
All Pax took a knee and One Star led us off with a prayer!!
15 Pax rose early this beautiful morning with hopes of enjoying a casual round of golf at Bushwood CC. They would soon realize the 2 man scramble they signed up for would have them screaming FORE!!