A little rain didn’t stop the men of Joust but it did stifle QICs winkie full o fun. Next Q will be epic. With thunder storms on the horizon, we stayed close to shelter and improvised a beat down that could only be sustained in .30 second increments of pain!
TheThang:
Mozey to sheltered/dry entryway of CCS
SSH x 20
LSS x 20
Merkin x 20
LBC x 30
Dolly x 25
Flutter x 20
LBC x 30
IW x 20
Incline Merkins x 20
LBC x 30
recover
Mozey to front parking lot of CCS
Various Warm-ups and mozey (approx 5 mins)
30-30-1’s (i-pace. 30 sec sprint, 30 sec recovery, repeat, then 1 minute sprint, 1 minute recovery, repeato) for approx 30 mins.
Mozey to wall.
People’s Chair, 30 secs
Lower 1 inch, 30 secs
50 air presses
Recover
People’s Chair, 30 secs
Lower 1 inch, 30 secs
Peak51 Arm Raises x 50
Recover
Mozey to lower lot (rubber band legs)
Circle up
LSS x 20 (TY Dollywood)
TheEnd
Moleskin:
A simple, F3 bread and butter BC. With the storm and possible lightning, QIC wanted to keep the pax in safe distance to cars and shelter. Hope it wasn’t to monotonous. QIC was amazed at the speed of the pax. Joust is loaded with men of Character And Strength. Always an honor and humbling to lead.
Freedom
It was an interesting morning….
the sounds of pax beating tires with sledgehammers, Pax struggling to carry a 200lb Cross made of telephone poles, Skillet scoring the morning with Rock/Alternative beats. Some, might see it as a cacophony of noise but in F3 standards … it’s what we do.
The Thang:
Mozey to first street corner (corner of FBC Matthews)
15 incline (curb) merkins – wait for 6
Mozey to rear FBC PL. Circle up.
Words were spoken, warning given.
25 SSH
20 Squats
20 IW’s
30 LBCs
Mozey to Theater Entrance / City of Matthews bldg
20 Squats – wait for 6
Mozey to the rear parking lot Matt Elem School
4 teams, 4 stations
Station 1 – Carry 200lb Cross approx 100 yards, press 5 times as a team, return. This station served as timer for other stations. Rotate
Station 2 – 2 team members use sledgehammers to move (beat) tires aprox 25 yards and back. While other team members waiting do:
30 LBCs
20 Flutters
Repeat as needed.
Station 3 – 15 merkins, 20 Carolina Dry Docks, 5 Burpees, 20 Monkey Humpers.
Repeat as needed
Station 4 – 15 Squats, 20 Lunges, 10 Jump Squats, 10 Reverse Lunges, repeat as needed. (KBs provided for pax modifying up)
Repeat all stations Twice
Mozey to Elem School
People’s Chair
50 Peak 51 Presses
Lower one inch
50 Air Presses
Lower 1 inch
10 Count
Mozey to PL.
30 Flutters
5 mins of Protractor called by various Pax
The End
Moleskin:
What a great morning. The weight of the cross and the objective of carrying it is to remind all the pax of something very important. As we approach Passion Week, always remember that the very weight of the cross is a picture of the weight and burden you don’t have to carry. He… has got this. Cast all (All) your cares upon Him, because He cares for you. If I can ever help any of you, do not hesitate to reach out.
tclaps to Header, Chin, Slimmy and Sinsei on the pre run.
So many guys out there working hard this morning. I’m still blown away by one of my heroes and friends, Sinsei. He was swinging that sledge hammer and nailing it every time. Nothing going to stop him! no excuses…. a good picture of character for us all.
To the new Pax, just getting started…. it doesn’t get easier, but you get stronger. Great job men and special thanks to Sinsei and BooYa
#jukejeep yo
The morning started off just right as the trash truck ran us off our AO PL. My attempts to keep shoes dry for a few minutes quickly ended as we headed onto the field. Cottontail mumbled something about being grouchy until noon, Horsehead was talking about a T.U.L.I.P and Fletch was wondering why we hadn’t already completed 2-3 miles …. I digress….. it begins.
2 Laps around the CC track
Words spoken, warnings given
SSHx20
IWx20
Spartans x10
LSSx20
Partner Up, grab a tire (pre-staged)
Partner 1 does 15 tire curls, partner 2 does Spartans, Partner 2 does 14 curls, Partner 1 does Spartans, etc etc all the way down to one. Chatter ends….
Plank (approx 1 minute)
Then the tire tabata rodeo begins, 45 sec to 1 minute set increments:
Take a Lap
Tire Power Squats
Tire Curls or Upright Tire Rows
Tire (torso rotation) Lunges
Tire Plank
Take a Lap
Incline Tire Merkins
Offset Tire Merkins (left, center, right)
Tire Curls or Upright Tire Rows
Tire Carolina Dry Docks
Tire Tricep Presses
Take a Lap with Tire
Overhead Tire Squats
LBCs (or modify to tire slam sit-ups)
Heels to Heaven
Tire Curls or Upright Tire Rows
(Repeato)
Return tires to pile
Circle up
LBC’s x50
Geraldo led Rosalita x20
Protractor peer led around the entire circle
Done
Thanks pax and especially Beaver, killin it at 53…. wow!
Thx to HH for the opportunity and the men of #F3Kevlar… many Blessings!
Megaphone:
Joe Davis Run, Christmas Party, Southern Discomfort (tmrw)
After picking up Sinsei at 5am, we headed to CharlotteChristian. Fog was lifting and the rain ending as we finished staging the BC AO. Then the 17 pax started dragging in for another dose of #jukejeep.
Mosey to Upper CC parking lot
words were spoken, warnings given….
30 SSH, 30 LBC, 20 IW, 15 Spartans, 20 LSS, 30 LBC.
Mosey back to lower PL, pick up KBs and Mosey to back PL at CC.
Then the fun begins. #JukeJeep starts and we begin, rotating KBs to the right after each set, so each pax gets to experience heavier and lighter KBs.
Jail Break to upper parking lot Island and back. aprox 200 yds
45 secs – LSS
30 secs – 2 Handed Swings or Upright Rows (active recovery)
45 secs Reverse Lunge or Suitcase Lunges with KB (right)
45 secs Reverse Lunge or Suitcase Lunges with KB (left)
45 secs – Plank
30 secs – Curls or Upright Rows
1 min – Merkins oyo
30 secs – Two Handed Swings or Upright Rows
45 secs – Carolina Dry Docks
1 min – Plank
Jailbreak
30 secs – Curls or Upright Rows
1 min – LBC oyo
45 secs – Heels to Heaven
30 secs – Two Handed Swings or Upright Rows
Jailbreak
30 secs – Recovery
-Repeato- (entire circuit)
Mosey with KBs back to AO circle for Mary
20 Dollys
30 LBCs
20 Rosalitas
3 mins, protractor
Awesome work out there, and apologies to all for nearly forgetting my name after Mary. Impressive showing by many pax that don’t often use KB’s but powered thru. Props to Geraldo for Ruckin it, ….are you hiding a golf ball in your knee???
Welcome to FNG Hootie! Dude was killin it. Also props for coming out oyo. Strong out there!
tclaps to DuctWork for pre run in and post run home.
Special thx to Header for the invite and for the out… and thx to all the pax for an awesome morning. Tclaps to sinsei for help on Plank o Rama!
Dollywood greeted me with a full frontal hug this am, hoping the nightmares end quickly ….
60 minutes-o-fun began at the crack of 7, with 5 comin in hot. Words were spoken, warnings given and the pax anti-soccer arm soirée began…
1 Lap around school track
20 SSH, 25 LBC, 20 IW, 20 LSS, 25 LBC, 15 Merkins, 20 CDD, 25 LBC
1 Lap
25 LBC
mozey to PL
Partner Up with one bell per team
15 two handed swing countdown to one. One pax does swings, the other does LSS while waiting on partner, 15 segments down to 1. Last 5 segments called audible to Jumpsquats while partner is swinging KB. (Smoked)
grab KBs and mosey to back parking lot (approx 150 yds).
Each pax has KB and then the #jukejeep tabata begins, thanks to Skillets new album.
Jail Break to fence and back. aprox 200 yds
45 secs – LSS
30 secs – 2 Handed Swings or Upright Rows (active recovery)
45 secs Reverse Lunge or Suitcase Lunges with KB (right)
45 secs Reverse Lunge or Suitcase Lunges with KB (left)
45 secs – Plank
30 secs – Two Handed Swings or Upright Rows
1 min – Merkins oyo
30 secs – Two Handed Swings or Upright Rows
45 secs – Carolina Dry Docks
1 min – Plank
Jailbreak
30 secs – Two Handed Swings or Upright Rows
1 min – LBC oyo
45 secs – Heels to Heaven
30 secs – Two Handed Swings or Upright Rows
Jailbreak
30 secs – Recovery
-Repeato- (entire circuit)
Mosey with gear back to AO circle for Mary
20 Dollys
25 LBCs
20 Rosalitas
25 LBCs
2 mins, protractor
the end
Great Job pax , especially Spam who did not look like an FNG. Thanks for the opportunity! Many blessings!
The Greatest F3 on Earth! The three ring masters were Freedom for upper body, HorseHead for lower body and YoungLove for Core. While the chatter was at full tilt we eventually succumbed to 02 deprivation, the #JukeJeep fired up and the feats of strength began scored by various metal repertoire.
Mozey around the CCS parking lot.
Circle up in the CCS soccer field:
Words were spoken
30-2 handed swings oyo
20 – SSH
30-2 handed swings oyo
20 – IW
30-2 handed swings oyo
20 – Clean and Press (10 each arm oyo)
30-2 handed swings oyo
3 Ring Circus:
all pax divide into three large groups
each group does 5 minute increments at each station, starting at station 1,2 or 3.
At the completion of said increment, take a lap around soccer field,
Rotate to different station/ repeato
We got in 6 increments.
Freedom Station (upper):
The basics… (varied somewhat each time)
30 two-handed swings oyo
20 Clean and Press (10 each arm)
20 Snatch (10 each arm)
20 supine overhead tricep press
20 Pullovers (on your six), followed immediately by 30 Fast Chest presses. (repeato)
20 Single Arm Chest Press (10 each arm)
Horse Head Station (lower)
Round 1
2 men on tires while remainder perform:
Swing
Goblet Squat
Good Morning
RDL
Lunge
Round 2
2 men on tires while remainder perform:
KB Step up on bench
Swing
Dead Stop Swing
Dead Stop 1H Swing
Reverse Lunch
Teabag Squat
YoungLove Station (Core):
– divide into 2 teams for hammer-tire relays.
– Partner 1 uses sledgehammer to hit tire about 30 yds. to Tackling Dummy’s white truck (don’t actually hit the truck!) and back while other partners complete exercises.Flapjack until all partners have opportunity to swing the hammer #equalopportunity
– Exercises included: 2-hand kb swings, flutter-press, LBCs, The Plank and 1-hand kb swings
Finish:
lining up on the north end of the field with KBs
30-2 handed swings oyo
mozey with KB aprox 50 yds to opposite end of field
30-2 handed swings oyo
mozey back to start line with KB and plank
repeato
30-2 handed swings oyo
mozey with KB aprox 50 yds to opposite end of field
20 snatches (10 each arm)
mozey back to start line with KB and plank
COT:
15 Burpees
the end
TClaps to my two co-Q’s today, HorseHead and YoungLove. Some notes from the trifecta were as follows:
Thanks to Barracus for leading plank-o-rama
Thanks men for a great morning. Thanks for showing up and for working hard!
TClaps to Simba for the out.
Blessings All! Freedom
At the strike of 5:30AM we began our balmy adventure… and so it goes…
30 SSH
30 LBC oyo
30 LE’s
20 Merkins oyo
30 IW’s
Mozey to bottom of CCS Parking Lot
Words were spoken, warnings given, instructions explained and the fun begins:
30 Burpees oyo
30 LBC’s oyo
Gear/Run Circuit: 4 -1min increments at one of 15 stations, then do 1 full lap around parking lot for 38 mins. 10 secs allowed for rotation between stations.
35# medicine ball, pullover/chest press
Heavy Rope
Heavy Rope/Lateral Raises
Two Handed Swing 35# KB
Suicides 10, 20, 40 yds
Farmer Carry w/ 2-45# KBs, 40yds
12 in Plyo Box jump up w/ 10# Ball
36 in Plyo Box Step Up w/ 15# Ball
42 in Plyo Box Step Up w/ 20# Ball
25# Sandbag Squats
25# ball tricep extensions
Merkins
Rock Hoppers
Jump Squats
Burpees
Hurdles and Sprint, 3-9 inch hurdles, 3-12 inch hurdles, 25 yd sprint
We got in several rounds and then mozey back to front parking lot, finishing with aprox 2.25 miles and several rounds in the circuit.
An awesome take-out by Skywalker
Not much to be said, chatter ended at about 5 mins in and every man worked hard. I was sufficiently smoked, I hope everyone enjoyed the #JukeJeep rodeo. It’s always a privilege to be a small part of the great F3!
Special thanks to Header for the opportunity and to Sinsei for helping me set up the circuit at zero dark thirty.
A beautiful morning, the temp was just perfect and Cinco De Mayo deserves a party, loud music and fun. We accomplished all three… ok, maybe two.
uno dos tres…
la cosa :
Mosey around buildings with a loop to catch the six and to the parking lot.
20 SSH
welcome and warnings
30 LBC oyo
20 IW
Mosey to back parking lot to pre-staged Circuit/Gear Stations. #JukeJeep
Partner Up
The Header (Joust) special: (although his magic starting number is 20 or more)
Partner 1 – 10 Incline Merkins (on curb), Partner 2 – LBC’s, rotate and decend all the way down to 1. (55 Merkins total and aprox 150-200) LBC’s)
Circuit Work:
Circuit consisted of 4, 1 minute station increments, rotating every minute with no rest. Every 4 minutes all the pax take a lap (a little less than 1/25 mile) and rotate to next station upon completion. 90secs allowed for each hot lap. We got in almost 5 circuits.
Circuit:
Rock Hopper
Jump Lunges
Jump Squats
Medicine Ball Situps (20# ball)
Heavy Rope (double swings or slams)
Sandbag Squats (aprox 40#’s)
High Steps (3 foot platform steps)
Weighted Step Ups or Jump Ups (20# medicine ball and a two foot step)
Jump Overs (either 18 inch step or 1 foot cone)
Chest Press or Pull Over’s (35# medicine ball)
Farmer Carry ( 2 – 35# kettle bells, aprox 35 yds and back)
Suicides (cones at 10, 20, 25, 35 yds)
2 hand Swings (45# kettle bell)
Military Press (25# or 45# kettle bell)
Heels to Heaven
Merkins
Burpees
Mozey back to PL for COT
el fin
Well that’s it. Lots of fun out there. Somehow we managed to get in 2 miles. Everyone worked really hard and got lots of reps in. Geraldo was quick to point out that I was indeed hopped up on Q-drenaline. He was right, I dig this stuff. I hope the pax enjoyed the traditional Spanish/Cinco De Mayo #JukeJeep tunes and, of course, a little Los Lobos! (never hurt no one)
Dora has got some hops. Either that or he isn’t used to jumping without 40#’s of Ruck (or some sort of beverage) on his back. Easily clearing the advanced jumping station.
It’s always humbling and cool at the same time when the fast runners pass me up on the laps. Nomad, Mouth, Retread, BooYah, Geraldo, Header, Smokey, Sinsei, SlimFast… fast and also busting through reps on the circuits.
T-Claps to Retread who’s been killing it on his first couple Q’s (killed me at DV last week) and the dude has gotten fast. Also recently completed a couple respectable 5k finishes. I remember his first post. Strong work Tread.
I’m always inspired by the new pax just showin up and working hard.
A special thx to header for the help this morning with an unexpected 19 pax and only 12 original stations, leave it to an Admin Pro to think fast!
A special welcome to Snoopy’s friend Fixie! Stong dude with shoulders as wide as my Jeep. WELCOME Fixie!
Great Group and always a privilege. Thanks to my friends BooYah and Sinsei for the opportunity.
Anuncios:
F3 Dads camp coming in August.
LexLuther is new Q for F3 Dads this summer.
Team Spearhead, 4 slots left for Red Light & Blue, Dora has discounts available.
Friday the 13th, featuring WarStories with an Active duty Green Beret. Contact Dora for info. Sugar Creek Brewery.
Thx for the out StayPuffed.
It was a cold morning, the air was thin and apparently so was the Oxygen as Header, right off the bat, left Sinsei standing as we took off for a little Mozey. StoneCold stepped in and saved the day, although we have a new saying, “Don’t pull a Header, No pax left behind” ! Once again, ….I digress. SlimFast I know will have something to say about this !! Here’s the Run Sheet for today’s rock show:
1/25 mile Tour of the Parking Lot
Disclaimer Disclaimed
30x SSH
30x IW
20x Sumo Squats
30 LBC’s oyo
Mozey, with KBs to bottom of PL
Circuit Begins (after each exercise, optional with KB, pass gear to the right. That way everyone experiences diff resistance)
Jail Break to orange cones with KB’s and back, aprox 200 yds
45 secs – LSS or Goblet with KB
30 secs – 2 Handed Swings or Upright Rows (active recovery)
45 secs Reverse Lunge or Suitcase Lunges with KB (right)
45 secs Reverse Lunge or Suitcase Lunges with KB (left)
45 secs – Plank
30 secs – Two Handed Swings or Uproght Rows
1 min – Merkins oyo
30 secs – Two Handed Swings or Upright Rows
45 secs – Carolina Dry Docks
1 min – Plank
Jailbreak with gear
30 secs – Two Handed Swings or Upright Rows
1 min – LBC oyo
45 secs – Heels to Heaven
30 secs – Two Handed Swings or Upright Rows
Jailbreak with gear
30 secs – Recovery
-Repeato- (entire circuit)
head to bottom of the PL for some 30/30’s
30 secs – sprint up the hill (all you got)
30 secs – recovery
repeato x4
Mozey with KB’s to COT
the end
Somehow we managed a sneaky 2.01 miles (as Sinsei put it) and hopefully had some fun in the meantime. Some of the younger pax (i.e. Yeti, Dollywood, Little Mermaid) were saying it was a BootCamp scored with the music they were concieved by. Touché
btw, a Big welcome to Little Mermaid, strong work out there in the gloom. Welcome!!
Somehow I ended up with Bush’s 60# KB on two of the jailbreaks, somebody was jacking with the Q I think. Then, I ended up with StoneColds heavy bell on another JB.
I enjoyed seeing the pax slowly making it back to the COT, like realllly slowly. Ha I hope you feel it all day like I am.
IMHO, Joust has some amazing athletes and it’s always a privilege and intimidating to lead. As always, thanks to all the Pax for a great morning and for helping coach me thus far in my journey, especially Header.
thx to Ductwork for the out
Blessings all…
On this unusually pleasant morning, it was about to become very unpleasant. YHC got to the AO early to pre-set Cinder Blocks for pax without KB’s. YHC then discovered that the CB pile was just that… a pile. Casualties I assume of over zealous pax, the elements and victims of reps and grips gone awry, only to be pummeled to the ground… i digress. As YHC was doing sound check with JukeJeep, Fireman Ed nearly needed a bus, as his blood pressure shot up intuitively as the Decibel level rose. We adjusted the volume, the crisis was averted and Fireman Eds face returned to its normal color.:) We, nonetheless had a painfully splendid morning as JukeJeep 201 ensued.
the thang:
2 Laps around PL (a BaseCamp tradition)
Disclaimer Proclaimed
SSH x30, IW x30, JumpSquats x25
Circle up… and it begins. Show Starts
LSS – .45 secs
2 Handed Swings (those with KB’s), Upright Rows (with Cinderblocks) – .30 secs
Reverse Lunges ( left & right) – 1:00 min
Plank – .30 secs
2 Handed Swings (those with KB’s), Upright Rows (with Cinderblocks) – .30 secs
Jailbreak to the end of PL and back. (aprox 150 yds total)
Merkins oyo – .40 secs
2 Handed Swings (those with KB’s), Upright Rows (with Cinderblocks) – .30 secs
Carolina Dry Docks oyo – .40 secs
Plank – .30 secs
2 Handed Swings (those with KB’s), Upright Rows (with Cinderblocks) – .30 secs
Jailbreak to the end of PL and back. (aprox 150 yds total)
LBC’s – .45 secs
Heels to Heaven – .45 secs
2 Handed Swings (those with KB’s), Upright Rows (with Cinderblocks) – .30 secs
–1 Minute Recovery–
Repeato, Entire circuit.
Line up in a straight line on the PL. With Cinderblocks or KB’s, the fun began.
10 Pullovers
5 Chest presses
repeat x5
60 LBC’s
5 Pullovers
10 Chest Presses
20 LBC’s
5 Pullovers
10 Chest Presses
20 LBC’s
5 Pullovers
10 Chest Presses
10 LBC’s
20 Chest Presses
Money to the wall
Peoples Chair – .30 secs
25 Arm raises
recover
Peoples Chair – .30 secs
25 Arm raises
Mozey back to PL
Circle up
Protractor – called by Pax (10 called before moving on)
20 LBC’s
the end
Special thx to my buddy Adobe for taking us out.
After much discussion about the big game this Sunday, who drinks and who doesn’t drink and various disturbing subject matter, it was decided that Insomniac would be Q next Monday. …It might be worth the price of admission next Monday AM.
Simba was disappointed that YHC didn’t lead worship while many were glad that Skillet did!
It was admittedly a broad playlist….
Really cool to see several Pax making the most of this BC. Everyone worked hard and YHC can’t help but notice how strong Fridge is. YHC sincerely thinks Fridge was the rock star of the AO today.
YHC also enjoyed seeing pax way over the 6 foot mark, like BigTop and Torpedo, throwing around KB’s and CB’s like toys. Awesome work guys.
The Jail Breaks were impressive. Several guys killing it.
YHC really enjoyed leading this morning. Appreciate all your encouragement. YHC hopes to provide the same for many of you, my twitter or email inbox is always open. YHC also sincerely appreciates Fireman Ed and Simba. Thank You both for the opportunity and thanks for your leadership, coaching and friendship. What a great AO. Congrats
…many Blessings all! Freedom