Feels good to be back on normal schedule (including Jingles with the 5:32 am arrival) and looking forward to seeing where 2019 brings the WUC pax. 17 pax (even though YHC wanted it to be 15 as I tried to exclude Zin/Banjo from the Name-O-Rama) came out to a gear/station workout today at Chiseled.
Warmup:
Mosey around Mt. Chiseled
15 x SSH
15 x Imperial Walkers
15 x Low Slow Squats
15 x Merkins
15 x Plank Jacks
Thang:
Station Work 3 rounds total
2 Rounds x 45 sec work/10 sec break
1 round 30 sec work/10 sec break
Station 1: Bicep Curls using resistance bands
Station 2: Jump Rope
Station 3: Merkin Cinder Block Pyramid
Station 4: Agility Ladder
Station 5: Sandbag Burpees
Station 6: Smash Balls
Station 7: Partner Push/Pull
Station 8: Cinder Block Swings
Station 9: Tire Flips
Completion of each round complete 1 lap around Mt. Chiseled
Return all gear to locker and circle back up for Mary.
Moleskin:
Friday 12/7 was a night for the ages as 26 Pax from WUC had the opportunity to celebrate the 2nd Annual EFFEE Awards hosted by Briarcrest.
To kick off the night the red carpet (which Dancing Bear confirmed that the cat did not pee on) welcomed some of the pax finest outfits.
So as the cocktail hour concluded, and guest were told to please proceed to their tables the Lawson group was ready to be ushered into the main clubhouse for the featured event – oh wait, this is it….Ok, everyone, please find a seat and let the show begin!
Unfortunately, Lt Rubbermaid was unable to attend this evenings event, but luckily, he sent General Pyrex to provide an opening address to the group and our first toast of the night!
At the conclusion of the opening remarks, the MC regained control of the microphone and proceeded with a pinning ceremony for all Participants from non Briarcrest with Participation Ribbons, and then presented all Briarcrest Residents with slightly larger, but most definitely over compensated ribbons to wear for the evening.
Next, we were able to check in with Recalc who was on special assignment as the Field Reporter for the night to get a sense of the crowd. For his efforts he was awarded a special “49 and Bitchin’ sash.
The next measure of business was to complete a year in review of GroupMe by Bottlecap which included the announcement that in 2018 we have outperformed our forecast of 15,000 messages for the year and have already reached 17,500 YTD. This was followed by a few charts that showed even with a slow Q2 (related to potential M&A discussions with Slack that GroupMe rebounded in Q3 to reach all new levels.
And after the completion of our trended reports it was now on to the awards. Below is a list of the awards presented:
At the completion of the awards our MC provided closing remarks and that was a wrap. Another year in the books and what a year it was. Can only imagine what 2019 will bring. Remember if it shows up in GroupMe it has a chance to make into an EFFEE.
In all seriousness it was a great 2nd F opportunity with plenty of laughs at each other’s expense along with true appreciation for how F3 has extended beyond just a workout in the morning with a handful of guys. Want to especially thank all those that helped with putting on the production and participating amongst each of the EFFEE committees and sub committees. Want to especially thank Zinfandel for hosting us in the grand standard ballroom for tonight. To Deflated for all of your artwork and effort, “we” did a great job on putting those slides together. To all the pax that could be in attendance it was good fun and should anyone be offended by anything that was said throughout the night be sure to fill out the form on the backside of the program.
22 Pax came out for just another ornery workout this morning. Could it have been the music, cold weather, or other reasons we do not know, but either way we all found way to get along and push through and break good sweat.
Warmup:
Mosey to rock pile and find a racing fit smedium sized rock and mosey back to flag.
Circle Up
Thang:
Using timer 30 sec exercise 1 and 20 sec exercise 2. Complete 3 rounds of each exercise and then mosey around parking lot = 1 Cycle
Cycles:
and some others that YHC cannot recall
Mosey to return rock back to pile and return to start
Partner up. P1 heads clockwise and P2 heads counterclock wise. Once meet up complete 5 hand slap merkins and repeat 4x.
Meet back in circle
and that is a wrap.
Moleskin
Announcements:
24 Pax came out for Impromptu this morning and successfully completed not one but 2 Indian Runs.
Warmup:
Thang:
Parking Lot 4 Corners
Continue with Burpee Indian Run to Stairway
Calf Raises & Speed Skaters
Mosey to middle school parking lot
Hair Burners
Finish with Protractor
Moleskin:
Announcements:
21 Men participated in the 2018 Flash Weight Loss Competition and a combined 275 lbs were dropped equaling a 5.74% loss over the last 8 weeks. Great Job all around but now it is time to announce our winners and podium finishers:
Top % Loss:
Top Total LBS Lost:
Team Results:
Now let’s see review the recap of where each of the 21 participants finished and who will be required to complete the 200 burpee punishment:
It’s been over a year grinding at the sweat factory without every trying a go at being foreman. Try as I might to continue this streak, my will was finally broken and I found myself leading a group of 20 (7 for 54 seconds, the other 13 for 45 minutes) around the Cuthbertson campus. By using the term “leading”, I mean I ran in front (for the most part) of them and mumbled incoherently my plans for the next exercise. Much to my dismay, the only time anyone heard me was when I couldn’t count to three.
Warm-up:
Pretty uneventful, just some Big 10’s (SSH) and seven random dudes crashing your party. One had a flag celebrating the World Series win of a certain professional sports team last night another with a toddler echo microphone to shove in my face in hopes to amplify my whispers. I considered doing the Fuse Box v. Exercise Dice, but thought of the small child who’s day I might ruin.
Cliff notes version:
25 SSH, 20 Imperial Walkers, Jimmy Dugan’s, Plank Stretch stuff, then Merkins
The Thang:
We started with some stuff and then did some more. Not enough? Ok:
Determined to make these guys run we went a full 50 feet to the first lamp on the back side of the middle school. We Paul Abdul’d it with Merkins and Burpees over to Transporter’s shed, followed by some Mary as the 6 filed in. Upon their arrival we moseyed on over to the cul-de-sac next to the football field. The (well spoken and clear) announcement was made that we’d be doing 3 sets of deep fence squats at the top and jump squats at the bottom. We began to run again and I heard many a “What did he say we’re doing?”, they must’ve been joking let’s just go. 2 sets in I decided to audible down to only 2 sets, then proceeded to head towards a third. Ha! Suckers, just proved that you guys only pretend not to hear me. Like that episode of the Brady bunch when that awful Mr. Duggan faked those injuries and damages when he had that small fender bender with Mrs. Brady. Thank goodness for Mr. Brady throwing his briefcase and foiling his plan.
Sorry, that’s something I do. Just randomly start talking about things and going on and on….and like REALLY loudly.
We moseyed some more over to the benches for a dip ladder where the counting problems spread to the PAX on this bus. We fuddled through and ran over for some step ups. Apparently Dana went to the Moneyball Q school because the old “For each leg?” question reared it’s ugly head. We ran some more found a wall for some jabs and air presses. We ran some more and did light to light merkins. We ran some more and ran some more, rounding the first lot Indian Run style. Some tried to slow the bus down but we did two laps at a fast Clydesdale pace. From there we circled up to Mary until I could say that I was officially done with my VQ.
Moleskin:
Is it inappropriate to use the term “butt holes” in a backblast? Asking for a friend. Anyhowser, a special thanks to that small group of dudes that I hold so near and dear to my heart for continuing to “encourage” me to step up and lead. It really wasn’t that terrible, at least for me, I can’t speak to the poor PAX who tried to figure out what I was suggesting. It was great to see Fuse Box nowhere near the 6 all day and everyone else push throughout the post. Foundation promised to keep his knee out my back and let me get some sleep now that I’ve Q’d Flash (I’ll believe it when I see it). I only finally broke down because of how great you guys all are.
Let’s not hold our breath waiting for my next one though…..
Announcements:
Now usually I don’t do this but uh, Go head on and break ‘em off wit a little preview of the remix we got 15 for ignition…
So Recalc give me a toot…toot…and now we got a little more than a fart in the shorts and time to break off and join Flash where the stench will fit in with Doughboys Gloves….And it’s the remix to ignition and we now got 14 pax left…
Warmup:
Thang:
Four Corners – Run to 1st corner and do 10 x exercise and return to start and do 10x exercise. Run around to 2nd corner do 20x exercise and return to start and do 10x exercise. Run around to 3rd corner and do 30x exercise and return to start for 10x exercise. Run to 4th corner and 40x exercise and return to start and do 10x exercise. Each round is approx. 1 mile.
Round 1: Merkins (corners) / Squats (start)
Round 2: Speed Skaters (corners) / Merkins (start)
Form 2 lines for Burpee Indian Run from parking lot to front of middle school. Last guy in line drops and does 1 burpee and runs to front. Once passes last guy he drops and does 1 burpee. Half way through increase from 1x burpee to 2x burpees.
Front of middle school do a lap around parking island and once complete begin individual count of burpees until 6 is in. Once 6 is in partner up and now complete a catch me if you can lap. P1 head start is determined by subtracting difference in burpee count of 2 partners. Q decided to bail on additional rounds due to pax inability to complete simple subtraction without taking off shoes and socks.
Finish with partner work of 200 squats/100 step ups/50 derkins combined while completing laps around the island.
As time winds down circle back for 6 and head to start.
Survey shows we reached right around 5 miles today – Good work men!
Moleskin:
10 men enjoyed a full homage to perhaps Tom Hanks’ best work, Forrest Gump. The 11th wandered in the middle of the “Something Bit Me” scene. Here goes:
Warm-up:
Short mosey to front of school. Disclaimer given
20 SSH
Jimmy Dugans Middle/Right/Left
10 Merkins
The Thang:
Scene 1: Magic Shoes- Moneyball says they’ll take me anywhere
In lieu of my lengthy absence, I needed to test out the ol’ calf. Pax had the privilege of joining me. Light Mosey up to entrance of Middle School and Back to Light posts along front drive (approximately .6 of a mile). At this point some of the Clydesdales began to balk at “all the running” and “thought the running group already left”. I paid it no mind as Zinfandel and Dough Boy were flanking me left and right. Dough Boy said, “If I’m up here, it ain’t too fast.” On we went to complete the scene.
Scene 2: Something Bit Me- Forrest Gump takes a bullet in the butt cheek
At each light pole do 10 Speed Skaters. Be sure to touch the ground so you get that real burning feeling like Forrest had when he took the bullet. Do these all the way to last pole just past Moneyball Hill (I like the name, don’t like the hill). It was at Pole 10 we picked up a pax. My Life Alert pager buzzed letting me know we had a Silver Alert. No sooner had it buzzed did Recalculating show up. Turns out the urge to talk to a man about a horse at Transporter’s office came up during Ignition’s opening mosey. Upon conclusion of said negotiations, he decided to join the Flash mob instead. From what I gather in what Foundation put them through, you made a wise choice.
Scene 3: Forrest and Bubba taking fire in the jungle – Deconstructed Burpees in the alcove
All together – 10 Squats, 10 In/Outs, 10 Merkins, 10 In/Outs, 10 Squats – do this progression until complete. Modified to only even numbers because I was gassed conversations were being affected.
10/8/6/4/2 Mosey to parking lot lines
Scene 4: The Jenny’s – Jenny’s life always seemed like 1 step forward and 2 steps back
Start at 2nd to last parking line. Shuffle up 1 line and back 2. Be sure to touch the lines. Turn and face the other way after each touch and go . Up 1 Back 2. I thought it pretty simple, but perhaps not.
Scene 5: “But you ain’t got no legs Lt. Dan…” – Lt. Dan Taylor Time
Think of it as a more sadistic Jack Webb. 1 Squat and 4 Walking Lunges. We made it to 7 before I audibled we ran out of real estate.
Scene 6: Waiting at the Bus Stop – People’s Chair with Jabs and Overhead Presses
Simple as it sounds, chair it up. First 30 seconds jabs, second 30 seconds air presses. 1 minute total sit. Funny thing was, an actual bus driver walked past us while we were doing it. I thought it was funny, anyway.
Scene 7: I Started Running (Admittedly this scene title is a stretch)
Starting at Transporter’s Office, alternate at each light pole, 10 Squats and 10 Merkins back to lot
Scene 8: Ping Pong (Q-Fail) – Squat-O-Rama
Tried to initiate what was in my mind to look like a ping pong match of dueling squats. It turned out to be a disaster. Pax opposite one another. Didn’t work. Worth a try. Audibled to 1 minute of continuous squats as Ignition boys pulled into the garage.
FlashSkin:
Great effort by the Flash Mob this morning. Minimal (but expected) complaining during some of it. Fuse Box beat me during Scene 2 and Zinfandel beat me during Scene 7. The Clydesdales’ weight loss efforts are having significant positive effects on pace and push. Keep up the great work, men.
Personally, it was great getting back out there with you guys. F3 is good for the soul…at least it is for mine. I hated not being in the mix (as evidenced by my blatant #NoPostNoPost GroupMe violations late last week). Keep showing up. Win that war between the ears today and every day. If you can force yourself to get up to work out at 5:30 in the morning, you can force yourself to accomplish just about anything!
Week 5 is in the books and the Top 6 continue to push the pace and create separation with remainder. This week saw some big losses from few, many with no change or afraid to record weight, and few that added some back on. Either way all those that record a loss this week vs. last are safe from our weekly punishment. Everyone else who failed to weigh in or added additional weight back in preparing for the fall weather are rewarded with 250 Bobby Hurleys.
Below is overall standings as of 10/8/18
| Rank | Name | Team | Total % Lost | Lbs Lost | Weekly % Lost | Penalty (Y/N) |
| 1 | Zinfandel | Briarcrest | -8.95% | -22.6 | -1.27% | No |
| 2 | Fuse Box | Briarcrest | -8.03% | -20.4 | -0.67% | No |
| 3 | Chicken Little | Briarcrest | -7.50% | -17.2 | -1.11% | No |
| 4 | Dana | Quellin | -6.80% | -17.3 | -1.57% | No |
| 5 | Doughboy | Lawson | -6.69% | -18.7 | 0.00% | Yes |
| 6 | Wedding Singer | Millbridge | -5.91% | -16.4 | -0.74% | No |
| 7 | Run Flat | Chimneys | -3.82% | -9.2 | 0.00% | Yes |
| 8 | Damascus | Wesley Oaks | -3.69% | -8.8 | -0.43% | No |
| 9 | Dancing Bear | Briarcrest | -3.50% | -8.2 | -2.63% | No |
| 10 | Southern Belle | Briarcrest | -3.31% | -6.2 | -1.36% | No |
| 11 | Maple syrup | Lawson | -3.23% | -7.2 | -0.73% | No |
| 12 | Tupperware | Lawson | -2.68% | -5.4 | 0.00% | Yes |
| 13 | Shake & Bake | Millbridge | -2.65% | -6.0 | 0.00% | Yes |
| 14 | Foundation | Lawson | -2.49% | -5.6 | 0.78% | Yes |
| 15 | Jingles | Millbridge | -2.39% | -6.0 | 0.49% | Yes |
| 16 | Schneider | Briarcrest | -2.38% | -5.4 | -0.98% | No |
| 17 | Posse | Lawson | -2.38% | -5.4 | -0.97% | No |
| 18 | Breadbowl | Lawson | -2.07% | -3.0 | 0.00% | Yes |
| 19 | Banjo | Briarcrest | -1.99% | -4.8 | 0.84% | Yes |
| 20 | Eli | Briarcrest | -1.63% | -3.3 | 0.50% | Yes |
| 21 | Rubbermaid | Lawson | -1.14% | -2.0 | 0.00% | Yes |
Preliminary Notes:
Team results
| Community | Total Top 4 |
| Briarcrest | 15 |
| Other | 25 |
| Lawson | 42 |
No surprise as Briarcrest has Top 3. Lawson may cause Union County to lose active community designation unless further losses are found in upcoming weeks.