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Weinke -Do

The time was 5:13 and no Q had been claimed and no Site Q on site, YHC looked around the parking lot and saw 1 gazelle to the right (hocking shirts from trunk).  Looked to left saw another gazelle that looked to have competed against Joey Chestnut and looking to release some of the leftovers on pavement, and then looked ahead and saw only 1 other Musketeer of LRC (Smithers not ready to do work today so we left him at home).  Question came up who wants to Q, so YHC quickly says I have it to ensure that he can control the volume for the morning’s activity (avoid 5:30/mile pace to start).

Oh and back to BB title – what do you call it when your belly sticks out further then your weinke…..a weinke-do.

 

Warmup
Mosey down concrete path and come back to the circle for quick stretch.  If Hollywood is reading this we spent 15 mins doing Imperial Walkers and Calf Stretches.  For others we did quick Jimmy Dugan, calf stretch, runner stretch.

Thang:

7’s

Using the the two circles by baseball field w/ Jump Squats and Merkins

Mosey towards alcove with steps.  1st time that YHC avoided doing calves

Burpee Indian Guardian

Hand pick randomly assign 2 groups.  Each group would do burpee indian guardian run around the bus island.  Once back to front of stairs do 20x Big Boi’s as group.  Do 3x.  Not sure if it was after round 2 or 3, but at some point Ice-9 pulled the lever and released the gremlins onto the pavement.

Mosey towards front of middle school

 Bear vs. Camper

Around the island in front of school start with 1st 2 contestants and point was for Bear to do 2 burpees and see if they can run down the camper before completing a lap.  Rotated through group until all had a chance to compete.

Mosey over to middle school parking lot for round 2.  Most cases bear won.

Finished at 6:15 with all clocking in 5+ miles with some north of 6.

 

Lost clips of casting call from Howard Stern Movie (frisbee scene)

In history there have been some well known trios – Three Stooges, Three Tenors, Bee Gees, Huey/Dewey/Louie, so Sugar Daddy decided to do his best Chris Young impersonation and call on his Famous Friends – LRC (Deflated, Smithers, and Foundation) to lead Swarm.  As this was going to be an epic event it resulted in creating its own GroupMe channel and was planned months in advance.  Fast forward to this morning and much deliberation and consultation we came up with a stellar weinke for 13 lucky participants to enjoy this morning.  So here is recap of what happened.

To kick off this event we decided to go old school and have Deflated be our main MC and lead us in the Disclaimer and DICCS.  Disclaimer included a clear and audible announcement that we will remain on campus.  This disclaimer was perfectly heard by all and was even better since it did not cost the group $100 for use of the microphone (Inaugural EFFEE reference).  With that the reigns were handed off to Smithers for the open mosey down the concrete path.

Smithers led mosey towards the circle for quick warmup consisting of:

  • SSH
  • Calf Stretch
  • Runner Stretch
  • Pickles and Goo stuff (upward dog/downward dog)

Next was mosey past the football stadium towards the parking lot hill.  As Smithers led the pax he decided to give instructions for exercises to all the pax that were in front of him (none) of what to do at each opening.  As the remaining pax arrived an exercise was called back towards the remaining pax.  Depending on where you stood in the line for the game of telephone the count for each differed but was somewhere between 15,10 or 5.  With that we get to the top of the hill and now Smithers decides to go rogue and scrap the preplanned weinke and play Ice9 Frogger into Champion Forest.   We amazingly did not lose any of our 3 credits while attempting to cross.

Next instruction was for alternating between 10 merkins and 10 big boys at each Stop Light street light.  This proceeded for few lights until the LRC Congress investigated these missteps by the Q and then passed along to the LRC House of Representatives recommendation to impeach the Q from his duties.  By a vote of 2-1, Smithers is removed from Q and Deflated is elected new Q.  Decides to stop Dasher from proceeding further into Champion Forest and return back to campus.  Upon return proper Zin (Zin apologize you do not receive credit in app for workout due to BB reference) crossing was performed across Providence with all pax as a group and we moseyed with various exercises down towards the football stadium.

Deflated decided to pull a Foley (2nd old timer F3 reference) and within 2 mins decided his portion of the Q was complete.  Handed to Foundation who brought the group back up through parking lot and led entire group around for quick 4 Square tour consisting of merkins, jump squats, speed skaters, big boys.  At this point the 13 pax in attendance were broken into 3 groups of 4 using Bottlecap 3v3 b-ball team logic. With that cones were placed for reference of boundaries and endzone guidance randomly onto the parking lot.  Then 2 teams were set to kickoff with game of Ultimate Frisbee as 3rd did another round of 4 squares as the timer.

Teams:

  • Nali’s Heroes: Sugar Daddy, Premature, Easy Button, Foundation, Schnitzel
  • Kraft’s Massage Parlor: Deflated, Rubbermaid, Ghosted, Blue Screen
  • Toon Squad: Smithers, Gerber, Dasher, Mute

Each team had chance to play 4 games and complete 2 rounds of 4 squares and completed close to 4 miles in total.  Based on play all clearly showed the lack of athleticism amongst and proved why Swarm should remain a runner’s workout not an athletic event.  To help others understand here is quick scouting report of all that played

  • Gerber – Decided to replace the consonants in his name for vowels and became the Greek Freak at the FT line with the frisbee.  Once he got his hands on the frisbee it took a good 10-15 secs before a   throw was completed
  • Premature – Almost lost a few chicklets this morning due to a bad throw by Easy Button that hit him right in the kisser.
  • Smithers –  Nearly was relegated to walk home today due to early demerits received while on Q and for post TD celebration flip of frisbee to Deflated.  Instead he was forced to pay for post workout drinks at DD.
  • Rubbermaid – may look like Kurt Rambis with the glasses but unsure if due to lack of anti-fog spray or athletic ability did not provide much help for Kraft’s Massage Parlor Squad
  • Deflated – some say he looked like Tom Brady, we say he looked like just another 40+ year old playing QB playing backyard football.
  • Dasher – rounded out the Toon Squad but instead of looking like Road Runner, today he appeared to more reassemble Brucie from the Longest Yard.  It was not until the very end did, we see a typical mid-air Dasher collision.
  • Mute – truly lived up to his namesake and was mostly silent for majority of game.  Unsure if he was singing Skee-Lo or talking to himself at one point as I heard him saying “Wish I was a little bit taller…”
  • Ghosted – unsure if he was pouting due to be a Jets fan and teamed up with couple Pats fans or but proved to be more MarK Sanchez then Vinny Testaverde with the frisbee today as every catch looked like the butt fumble
  • Blue Screen – Was elected team MVP not for his stellar play, but for ensuring that Deflated walked away with a Bob Kraft smile on his face after throwing a TD right before proceeding to head to 4 squares and providing an adequate massage.
  • Sugar Daddy – After further review of game tape, come to realize the reason for Premature being unable to make catch was due to reflection of the lights off of Sugar Daddy’s scalp.  For this he just missed out of winning defense MVP as it was his own team
  • Easy Button – Clearly not a good day for his Madden rating (24) as he had few drops and miss throws including the one mentioned above that hit Premature in the kisser.  He just barely remained ahead of TB Bucs long snapper Zach Triner for worse rating ever.
  • Schnitzel – chants of MVP…MVP…MVP were heard based on his performance today, but unfortunately this is a team sport and even with his performance he could not throw and catch the frisbee by himself.  So instead he gets to drowned his team’s loss with an early pint today olde Mecklenburg brewery.
  • Foundation – even with the added Nali bonus of being the 5th on a 4 man team was most absent in the game.  Believe one LRC member said he works harder at his burpees then his ultimate frisbee game.  Either way he too is going to will be having a pint today to commensurate his team’s loss…For clarification Foundations pint will be from Haagen-Dazs.

All in all still had fun and complete a workout, until next time

 

Jackpot – 7-7-7 at Impromptu

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16 Pax had faith that YHC would return from hiatus and make the return as Q today at Impromptu.  A bit rusty as can be seen by unable to correctly identify exercise names early on, but in end was able to pull together a serviceable Q.  So with that lets see how we pulled the 1 arm bandit and hit Jackpot with 7-7-7 on the wheel.

Warmup:

Mosey past the palace and add in few warmup exercises along way (high knees, butt kickers, side shuffle).  Circle up around rotary and complete:

  • SSH
  • cotton pickers Jimmy Dugans
  • Imperial Walkers
  • Merkins

Thang:

First 7

  • Partner up.  P1 go to bottom circle by baseball field.  P2 start at top.
  • Merkins at each end and squats when you meet partner (socially distanced).  Work from 6-1, 5-2,4-3,3-4,2-5,1-6
  • Once complete mosey around circle at top
    • Work in few bear crawls, duck walks and exit towards the HS parking lot

Second 7

  • With partner P1 go to the spirit rock that is far, far, far distance away.  P2 start at light at bottom.  Good work by Zin to move the end point up good 100 yards
  • Carolina Dry Docks at each end and Bobby Hurley’s in middle when you meet partner (socially distanced).  Work from 6-1, 5-2,4-3,3-4,2-5,1-6
  • Once complete circle around the island waiting for 6
    • Sprinkle in few bear crawls and Chocolate Starfish peek a boo crawl bear
  • Mosey over towards the covered stairs
    • On way mix in LRC special of overhead claps, seal claps, and some cherry pick ’ems….drop in the bucket

Third 7 – Jackpot

  • With partner P1 go to the street light  P2 start at light at bottom.
  • Speed Skaters (2 is 1) at each end and Burpees (note to LRC: burpees are not same here) in middle when you meet partner (socially distanced).  Work from 6-1, 5-2,4-3,3-4,2-5,1-6
  • Once complete go to the stairs and do calf raises (10x toes straight, 10x toes in, 10x toes out)

Once complete mosey back towards COT.  Quick pit stop for dips at benches then finish at COT with 1 min of mary.

 

Moleskin:

  • No better way then to come back after hiatus and jump right in with Q.  Group was working hard and good to see some ugly mugs this morning
  • Saw good push between Ex-Lax and Recalc this morning
  • Ricky Bobby got all twisted up as we had him making right hand turns around circle
  • Zin was leading the starfish parade and not sure who was closing to be considered a brown noser
  • Deadwood still working back to form as he appeared mellow this morning.
  • Fuse was looking to break out the varsity jacket and relive high school days while picking cherrys
  • Shop Dawg channeled his inner Ice 9 and also provided some great words of wisdom as 6th man today

Announcements:

  • Sign up for blood drive and get reprieve on Dryuary by 1 day
  • Continue to support the newer AO’s with both attendance and stepping up to Q

15 Pax have proven to be faster then 11 yr NFL Pro RB

32 Pax made their way to Downtown Waxhaw for a Floater/M.A.S.H. workout.  In reviewing Strava (official holder of all truth), was able to see that 15 Pax have proven to be faster then an NFL RB (DeAngelo Williams)…..at least when measured on KJH segment.  With that said lets review Floater recap for today.

 

Covered DCCS and 5:30 we begin open mosey.

Warmup:

Mosey over to Dreamchasers for dynamic warm up down N. Providence.  Included combination of hip flexor can openers, frankensteins, side shuffle, carioca, butt kickers.  Make way towards Blythe Mill Rd.

Thang:

Heading back towards Dreamchasers – Paula Abdul (2 lights up, 1 light back) with 10x Merkins at top, and 10x Speed Skaters on return.  Due to Damascus being in MASH today, all seemed to understand instructions and began without hitch.  Side Note: Not sure if Damascus went to MASH after seeing no calf stretch for group today, news reporters waiting for confirmation.

Once completed Mosey down Price St. to good ol’ Keith Jong Hill.  At top of the hill provided next set of instructions.  2:00 mins of up/down hill, with break of 2x 0:30 sec of exercises.  Do 3 sets per round.

  • Round 1:  Squats/Smurf Jacks
  • Round 2: Merkins/Mike Tysons

Once complete circle up at top by laundromat and do some Mary and 25x Carolina Dry Docks. Walking back towards COT combination of Overhead Claps, Seal Claps, Cherry Pick ’ems, and Drop ’em in buckets.  (Long live the Heisman legacy of this instant classic).

Once back at COT circle up for Mary.  Continued work until clock hits 6:15:29.  It appears we had lots of Flavor Flav’s among the group as all had clocks out and ensure to tell YHC we had passed the 6:15 mark.

Moleskin:

  • Certainly had throwback Thursday feel at one point with seeing Transporter, Ice9, Bottlecap, and others out that were there back when YHC started about 4 yrs ago.
    • Even heard some chatter regarding Doc – maybe one day that SOB will make it back towards Waxhaw to work out.
    • Speaking of Ice9 – now YHC feels the shame of Easy Button as not even a snot rocket or throat clearing from him today
  • Good to see O-69 along the way both at N. Providence and Keith Jong Hill Rd.  In my mind when hear the tunes when passing by, instantly picture old school walkman with headphones over ears.  Waiting to see him flip track to side B
  • Deflated  appears to run just as fast at 45 degree angle as when on flat ground.  Also was able to beat DeAngelo Williams PR on KJH today.
  • Dana will be conducting analysis today to determine if we have more GroupMe channels or Pax attending workouts on average
  • YHC random thought during Smurf Jacks – would love to see during Zin’s RuPaul costume week of Q’s  to see Bottlecap dress as Gargamel  and chase some of our vertically challenged pax around who are dressed as Smurfs – may have been that I was next to Surge while doing this round.

Announcements:

  • Reminder to sign up for RedCross Blood Drive on October 17th – Search F3 to find drive
  • F3 Waxhaw Convergencary set for Monday Sept 7th
  • Ray of Hope looking for additional pantry donations.  Check GroupMe for further details of needs

Pick ‘Em…Pick ‘Em…Pick ‘Em

34 PAX rolled in this morning and broke out into 3 groups  – 17 Pax for Watchtower, 5 for MASH, and 12 for Waxhaw Express.  When pulling up you had 3 choices:

  1. Slinging blocks with Centerfold Mayhem and others at MASH
  2. Showing off your ET body (pic below for visual) with Waxhaw Express
  3. Joining Watchtower for a YHC well planned Q

If you chose option 3 here is recap of what happened.

Warmup:

  • Mosey to front of school buses and circle up
  • SSH
  • Jimmy Dugans
  • Merkins
  • Calf Stretch

Thang:

Mosey to neighborhood and start with first cul de sac with start of 7’s – 6 Carolina Dry Docks bottom hill and 1 Heels to Heaven Top.  Continue until YHC got bored and audibled about 1/2 way through.

At top waiting on 6 did some extra Mary.  Once all are in do few variations of merkins – regular merkins, staggered arm merkins, wide arm merkins.

As group walk brought back a new LRC favorite provided by Heisman – Over Hand Claps, Seal Claps, Pick Cherries (Pick ’em….Pick ’em…), Drop ’em in bucket.  Once at next intersection split into 4 groups.

Group 1 and 2 run alternate ways around small loop while doing Indian run.  When ever you cross another group, each group does 10 x Bobby Hurley.  Groups 3 and 4 start with 10 x Bobby Hurley and then chase Group 1 and 2.   Complete 2 laps and meet at start.

At Start do some more Mary with some boat/canoes worked in.  Mosey back to first cul de sac and another round of over hand claps, seal claps, cherry pick ’em, and drop ’em in bucket.

Mosey as group back towards school in front of flag.  Back in our 4 groups spread out on driveway.  Group 1 do burpee Indian run lap, Group 2-4 do various ab exercises until Group 1 return, Group 2 goes and remainder do various leg exercises, Group 3 goes, remainder do various chest/shoulder exercises, Group 4 goes and remainder do various ab exercises.  1:30 left, jail break to COT

Fin

Announcements:

  •  Freed to Bleed Part Deux being setup by Turnbuckle/Rudy tentatively set for October 17th.  More details to come.  Can anyone dethrone Loafer as quickest bleeder?  Note: SOB/UC Pax are setting up their own drive to try and dethrone F3 Waxhaw for most pints collected.  Be ready to raise the bar even further with our 2nd go.
  • F3 Waxhaw Conversary scheduled for 9/7.  Will have multiple 1st F options for pax to choose from and plenty of 2nd and 3rd F opportunities.  If you want to reminisce or see what to expect feel free to read the backblast from last year Launchvergance!  –> https://f3southcharlotte.com/2019/09/02/f3-waxhaw-launchvergence-202-pax/
  • CPR Training being planned by Turnbuckle/Surge working to secure date/site but be ready to sign up and earn your free chapstick badge.

Moleskin:

  • Smithers was concerned when YHC mentioned Indian runs and began to twitch thinking back to few weeks ago when we did various Indian runs and he ended up in 2 man group with Ice9 and got to hear the dry heave up close and personal
  • Fusebox made sure to increase awkwardness by insisting on eye to eye contact during squats, not sure if just wanted to see into YHC soul or ensure that I practiced proper form and completed full squat.  I think I got him though as he saw neither.
  • Sledge-O-Matic earning the “Pain Chain” for push during Indian runs today.  Straight up pushing through and digging deep
  • Once called for Cherry Pick ’em and Drop ’em in bucket instant flash back to some to Heisman Q.  Speaking of which ever since he Q’d Flash he has taken social distancing to an extreme and been MIA. We need you back out there for some more David Goggin  Yogi Berra type insprational quotes
  • Posse played the role of Elliot as he appeared to start with Watchtower but decided to chase after the ET bodies of Waxhaw Express for additional mileage
  • Got to watch Chastain run and it is like watching a kid navigate a rolling racer flying turtle (pic below for visual).  His arms go side to side vs. straight in line to pick up speed.  Next time he speeds by you, tell me I am wrong.

 

The Grownups Who Never Saw 'E.T.' Because E.T. Freaked Them Out  zoomed image

LRC Newbies

4 Pax out of 6 potential Pax showed for LRC today.  Deadwood and Smithers did not make the start and were DQ’d from medal contention for LRC today.  With about 5 mins before go time, 2 pax begin approaching the starting line.  A request by BC was expected for LRC time trials, but a late entry of Ice9 appeared and instantly we knew that a 9:00/pace is out the window.  So with that we take off on the standard 5 mile tour around Lawson.  Along the way Deflated was sure to call out variation of exercises that hit the chest, shoulders, legs, and abs.  We have now included the stretch for walking overhead/seal claps with  a mix of picking cherries/dropping in the bucket to get the shoulders smoked. (pick ’em, pick ’em, pick ’em…..drop in the bucket).

On way back towards Poop Island Ice9 and BC exited back to their vehicles and Deflated and YHC completed the 5 mile finale.

 

Moleskin:

  • Adding in the 2 newbies certainly increased the pace as we were low 8 min mile pace
  • Found out Ice9 skates backwards for speedskaters

 

Watchtower (Virtual) Edition

3 Pax met at Poop Island today for a virtual Watchtower as Smithers flow was heavy bracelet was red and unable to join entire pax.  Plan was to mix in pain stations and running through neighborhood.  Soon after launch Deflated and YHC began to hear the labored breathing and what sounded like a wounded hippo moaning as we moseyed along.  We look to our side and there is Smithers with a look of complete disgust as we just passed by an intersection without stopping to do an exercise.  Normally this pax is like a new pup just floating around waiting to go, but today it looked as though he was completely defeated.  Is it the extra hours he has put in at work, prep work for the new baby along the way, or was he nursing an injury?  Either way, like a heavy anchor we dragged him along and completed the set out goal of 5 miles.

LRC – 6/24

3 Pax ventured out for LRC for run that featured old/new side of Lawson, Cuthberston, and Champion Forest.  Total mileage was 5.00.

LRC – July 1

LRC ventured out for 5 miles on the old side of Lawson.

You can pick your friends, can pick your nose, but only the Q can pick the groups

8 Pax showed up for Swarm and got to watch as YHC had fun with the pairings for some Burpee Indian Runs.  Original plan was to do some work at parking lot and head over to Champion Forest, but after seeing the first few rounds of Burpee Indian runs and Sprinkles/Smithers dissatisfaction decided why change the music.  Let’s just play here all day and see how dreadful we can make this.

Mosey to parking lot for quick standard warmup – SSH, Calf Stretch, Jimmy Dugans, Low Slow Squats.

Thang: Different Variations of Indian Runs

  • Round 1: Full group of 8 do Burpee Indian Run x 2 around perimeter
  • Round 2: Break into 2 groups another 2 rounds of Indian Runs.  While one group is running other group is doing combination of shoulder, leg, ab exercises.  Once complete switch
    • Group 1:Hollywood, Sprinkles, Ice 9, Smithers.
    • Group 2 – Deflated, Foundation, Fuse, Premature.
  • Round 3: Partner up in your group and do another burpee Indian Run around perimeter, other group remain doing combination of exercises
  • Round 4: Switch your partners again and do another burpee Indian Run around perimeter, other group remain doing combination of exercises
  • Final Round: Switch again to complete doing at least 1 burpee Indian Run with each partner in your group

Mosey back to COT

 

Moleskin:

After completing the 2nd round and seeing the disgust on Smithers and Sprinkles face with having to chase Hollywood/Ice9, YHC felt this was fun and figured we should watch more of this.  Each round as YHC told them the next set of partners the look on the face just brought more and more joy.  Luckily, Smithers still offered to drive me home, so could not have been that bad.  Do believe he has nightmares of heairng the dry heave of Ice9 coming around him, but don’t worry after few more years working out that twitch will go away.  Good to see Premature pushing hard and logging some extra mileage at the workout.  Fuse continued to push even with a bum shoulder from Spartan.