18 Pax came out in nasty conditions to get one final end of year calorie burn in. I had offered the night before to potentially keep us dry if it rained. Unfortunately for the pax, when I arrived it was barely a mist which gave me all I needed to do the full workout. Of course less than 5 minutes in, the sky’s opened up and continued with mixes of drizzle to light rain the rest of the workout.
I had hinted on GroupMe that if the rain held off, I wanted to get in a HIIT (High Intensity Interval Training) workout. Basically its moving fast with periods of rest in between. When I’m on the treadmill at the gym I typical incorporate some or all of HIIT into my treadmill workouts with some variation of 45 to 60 sec sprint (7.5 to 8 mph) and 15 to 20 sec off (jump on rails to rest). I was hoping to incorporate a similar workout in but with the added benefit of body weight exercises.
Several pax were there early. Thanks to Foundation for the Chiseled sand bag donation. Ignition came strolling through the parking lot at 6:25. Was this going to be a convergence that I wasn’t aware of? No, they were just dropping off Dead
Weight Wood (THIS IS A JOKE. MAKING SURE SOME OF YOU REALIZE THIS IS A JOKE SINCE RECENTLY FEELINGS (NOT DEADWOOD’s) WERE HURT – PANSIES).
Posse gave an impassioned speech about safety that was so moving, he couldn’t continue on with the workout. In all seriousness, it was a good message to have at least one cell phone with us at all times, Q’s to give a proper disclaimer, Q’s to notify pax ahead of workout of potential hazards they might face and how to minimize risks (for example: we are crossing the road, please keep an eye out for cars and make sure head lamps are turned on).
Posse was 4 minutes into what appeared to be a 10 minute speech and my clock said 6:30. I was getting worried and anxious. I think Posse saw the strife on my face and decided to cut it short. Foundation returned from his car with a phone strapped on. Disclaimer given. Quick mention of HIIT and how all mosey’s need to be at a faster pace (3/4 speed and minimum). And away we go.
Run around the parking lot to the middle school. Circle up and partner up. Picking late arriving pax up along the way.
25 SSH’s – Picked up an additional 2 pax here.
25 civilian count merkins.
Warm up over, lets do some work. Mosey to road that connects middle and high schools (right in front of middle school.
Leap Frog? No real name for what we did today, but leap frog sounds as good as any. Partner one lunge walks. Partner 2 runs to first light then starts lunge walking. Once partner 2 reaches light, partner 1 stops lunge walking and sprints past his partner to the second light where he then starts lunge walking again. Repeat until all pax were at the end of the road (approximately 12 lights). This was successful in getting the heart rate up.
Toe taps while waiting on the 6. 10 count by zin who decided it would be cute of him to count down as fast as he could. I imagine the 6 had words for him, but ok…lets go.
Mosey down the hill towards the parking lot near the football stadium. Meet at center light pole.
Deconstructed Burpees Starfish? Square? Degeneration X? Some kind of shape. Start with 1 burpee at the center pole. Run to one corner for 25 squats. Run back to pole for 2 burpees. Run to another corner for 25 Merkins. Run back to pole for 3 burpees. Run to 3rd corner for 25 in and outs (some had trouble with this and since Q didn’t explain, potential Q fail here, though Foundation bailed me out saying I gave proper explanation). Run back to center pole for 4 burpees then 4th corner for 25 bobby hurley’s. Finish up with 5 burpees at the center pole. Not going to lie….that one wore me out. Asked for another 10 count. But better speed. Mosey to the bottom of….are we calling it Money Ball hill? Really???
Run to top of hill for 50 merkins at top and 50 carolina dry docks at the bottom. Split the reps up how ever you want as long as you get 50 total in 3 rounds. (I did 20, 15, 15). Some (Deadwood), found that it was better to do all 50 at once and just run the rest of the time. Honestly hadn’t planned on that kind of push so I did the only thing I knew to do when he asked what he should do….keep running and keep doing exercises until the 6 is in….that’s what you get for over achieving.
Asked pax to recover at the bottom of the hill. We arrived just in time to see Ignition approaching from the south. I suggested our next exercise was to grab arms and run full speed at them red rover style. None of the other pax were up for it. So instead we went for another round of leap frog, except this time with squats instead of lunges. The lack of solid markers (trees vs light poles) made for difficult start and stopping points, but the pax settled in and got it done.
Back at the main road that connects the middle and high school we leap froged again. This time with the exercise being inch worms. I asked running pax to call out their partners name when the reached the light so inch worm pax could keep their head down and focus on grinding out some reps. Abs were pretty sore by the end. Looked up to find about half the group marrying. I didn’t want ab work for mary today (in case you couldn’t tell) as it would get the heart rate lower than I wanted it to. I yelled a couple times for the pax to circle back for the 6. Either they didn’t hear me, or decided to Q jack me. Oh well….heart rates too low, lets go running up the road towards the entrance of the middle school to get the blood pumping again. Half way up the hill that was much longer than I thought, I audibles and asked for another 10 count. Zinfandel just happened to be the closest and wouldn’t you know it….that son of a gun did a speed count even faster than his first one. At this point I had to hold off the clydesdales from coming after him with a pillow case full of batteries. I leaned on Dana for a better ten count in which he just kept repeating TEYUN, TEYUN, ten times. It was better than Zin’s counting so I guess I can’t complain.
Called for an all you got jail break back to the bottom of the hill. We did 50 tee clamps while we caught our breath. Around 35 my shoulders were burning and based on the mumble chatter, I wasn’t the only one hurting. Watch check: 4 minutes left. Run the parking lot loop with half speed for half of it and full speed for the other half. Turned the corner only to see Rudy speeding past me. Love the push lately. Not sure if its a mindset change, just better shape, or extra propellant from his famous merlot and taco truck date nights (his poor wife).
2 minutes left. Asked pax to do ab work while I grabbed my phone. Rain on the car door made inputting the code into the touch screen keypad a little trickier so by the time I got back to the circle the pax were finishing abs and Ignition was huffing and puffing in. 6:15 – Time.
Thanks to those that attended Flash today. Working out in the rain sucks (hey, at least it wasn’t bitterly cold!). The rain held off just long enough to where I could blame that were were too far out and too wet to turn back for cover…but who am I kidding, I wouldn’t have let halfback have that on me that they worked out in the rain and we didn’t….we were doing this HIIT workout outside even if it was raining sideways.
I had 2.96 miles and 717 calories. One of the high burn 45 minute workouts I’ve done I’m sure the guys up front pushed over the 3 mile mark.
Welcome to our new FNG KaBoom. I didn’t catch all the details, but from what I remember he works with explosives in the army. He is Rockwells nephew. Rockwell was given the chance to name him and wisely said that he didn’t wan to piss anyone off that works with bombs. Good call Rockwell. Had a few other names come up but we settled on KaBoom. Welcome and good push today.
Hollywood brought out his duck taped 50 lb sand back. Said it was wrapped in 4 rolls of duck tape and could handle a slam. Yikes, it was heavy. Perhaps a Chiseled gear addition in the future. I will put Banjo in charge of the duck tape.
Deadwood, Banjo, and KaBoom led the charge today. Great work out of them. Rockwell was up front a lot today as well.
The 6 stayed close. Great push from my Clydesdale brethren today. A lot of running (probably more than you were expecting out of me), but yall hung tough.
Too many pax to call everyone out, but good to see Reaper out again. Honey Comb becoming a regular (bout time to Q). Akbar working hard. Zin and Dana still out in front of me. Love seeing the father son duo out in Rubbermaid and Tupperware (grow a pair and ask her out).
I’m not sure how the Flash/Ignition back blast works, so I just included Ignition in here. Halfback led ignition with Hollywood, Goodfella, and Stub Hub in tow. They ran a lot, got wet, and arrived to COT in time. The end.
Watchtower is holiday hours tomorrow. 6:30 Brooklyn pizza with Chick-Fil-A Coffeteria afterwards (Thank god its not Dunkin).
Big convergence also happening at Freedom Park. I don’t know the details but I’m sure one of the OG’s on GroupMe can hook you up with details.
Reminder from Goodfella about Posse’s message this morning. Safety is on all of us.
Rock Hill CPR postponed.
I am ghost writing this back blast for Bottle Cap since he is traveling and I have time to kill before football starts.
19 men showed up even after a warning from Bottle Cap that Slam Balls would be used. Several Pax jumped on a deal bandwagon to grab
$10 $26 20 lb slam balls from Hibbet Sports. In total, there were 7 balls at today’s workout. I brought 4, Bottle cap brought his 15 lb ball, and he stopped by Five stones early to grab the two that were there. Bottle Cap thought I pulled a “fuse” and gave him the wrong code to the F3 gear box at Five Stones, but alas he was able to get in to grab the two remaining balls.
Teams of 4 grab one ball then mosey to the baseball circle.
10 Imperial Squawkers
20 Slow Count Merkins (with a call out in my direction from BC)
5 Reverse Burpees (candle stick to some, but I like reverse burpee better). Squat down into a heels to heaven then get back up on to your feet for the jump up. (I found my forearms to hurt the worst from these as I was using my arms/hands to help “pop” back up.)
Indian Run Slam Ball Burpee. Person in the back takes the slam ball and runs to the front. Drops slam ball and person in back does a burpee, grabs slam ball and runs to the front. This was incredibly difficult to grasp for some (including the crew I was with). It turned into the fastest person grabbing the ball and us all running to catch up with the lead group. Indian run to the school parking lot.
The Beast – 6 trees, 6 reps. Each partner takes turns carrying the ball.
Knee Ups (sucks when you are recovering from a back injury). Marry for 6
Dolly’s 10 count 4 times. Each partner had a turn holding the slam ball.
Reverse Burpees. (you thought they sucked we we did five of them, wait until you do 6 of them 6 times!). Shoulder taps waiting for the 6.
Bomb Jacks. Back pocket plank waiting on 6.
Indian Run Slam Ball Burpee Run back to cars…no wait…keep going…all the way to the club house (Slamming brand new balls in wet muddy gravel???!! Really BC???)
Mary for the 6…which was awhile, because as mentioned earlier….lots of groups either don’t understand the concept of an Indian run, or just like being dicks to the people trying to run to the front and continue in a full sprint.
The Beast round 2. 6 reps, 6 islands. Each partner takes turns carrying the ball.
Merkin Shredder – Hand release merkins with a shoulder tap. (I’ve heard for a week now how bad these were, but didn’t find them to be that horrible. Perhaps they did a lot more of them in Transporters workout.) Curb plank jacks waiting for 6
Flutters. 10 reps, 4 rounds, each pax holding the ball once. For whatever reason, my team decided to take forever to get to the ground. We never quite learned that it would be easier for a guy on the far end to start and just pass in one direction. Some how a guy in the middle always started. I blame Blue Screen and Xerox, they are the oldest wisest of the bunch and should have kept us straight.
Bomb Jacks with bunny hops in between. Lets be honest – bunny hops sucks. Makes us all look like idiots. I didn’t do any of these until the last island. I used carrying the ball as an excuse, but I really didn’t want to do bunny hops. Unfortunately, Blue Screen caught up with me and asked for the ball the last island so I was forced to hop…like an idiot. Curb Peter Parkers waiting on 6.
WWII (Big Boy) Sit ups. 10 count, 4 rounds, each partner holds ball for a round.
Indian Run Slam Ball Burpee back to start. Plank movements waiting on 6.
3 team members squat in a circle and pass the ball while 4th team member runs to light and back. Rotate out until all have run. I was last to go and met up with Rudy. Both of us were confused about which light to run to (first or second). Since we appeared to be the only ones still running I decided it would be first. I challenged Rudy to race me and was not quite prepared for how quick Rudy ratcheted up the speed. I turned on the burners but it wasn’t enough. Nice push Rudy.
Circle up. One at a time give a one word goal for the year and a brief description of why. Words like leadership, work, courage, better, wife, nice, and organized were use. After a word is said and explained, the group does a merkin. Briefly interrupted by a car, but quickly back on track.
Jail Break back to start. Again, I find Rudy near me. Another Race? Yup, lets go. Rudy sprang to an early lead, but faded towards the end just enough to allow me to pass. Again, good push.
Circle up and count em off.
From Bottle Cap: We are a great group of guys, but we are also a group of guys in need. As evident (BC typed evidence) by some of the words during the new year merkin circle, each of us needs help. Lets build each other up and hold each other accountable in 2019. Happy New Year Fella’s.
Good to see Blue Screen and Eli Back
Squirts made another appearance
Hate to see Mad Dog not out there (Prayers for you my friend)
Rubbermaid with a strong 2.0 showing in Tupperware and Ziploc
From Fuse Box: A nice change of pace today with the slam balls.
Some recent new faces and some pax that have had extended absences. Keep coming out.
Squirts hates his name as much as Southern Belle but has already caught wind that a name change likely means a worse name.
Good push by Rudy today. If you’re near me during a jail break – fair warning, I like to race to make myself push harder.
Good discussion at Coffeteria today. Zinfandel taught those with Crapples how to use the space bar to zoom in on the exact place to delete or add letters. Also found out that Dunkin charges for tea refills (REALLY???!!!) I continue to be baffled that pax choose that place for coffeteria.
The usual’s were at the front of the pack today (Posse, Dana, Rudy, and myself) while the habitual slackers were the consistent 6 (Bottle Cap, Dasher, Goodfella, and Deadwood). Come on guys, you really have to step it up and work harder out there.
Thoughts and prayers with Mad Dog as he words to get his puny, Grinch sized heart fixed.
A call to action for all pax. Its the time of year for resolutions. I am blessed that for my second year in a row since joining F3, losing weight is not my resolution (I’m pretty sure for the previous 20 years it was). That being said, a lot of guys have losing weight on the list. Now is a good time to reach out to friends, family, and/or neighbors to invite them out.
12 guys showed up to Chiseled this morning to see what I had in store for them. Predictably two left early.
I arrived (or arroved if you graduated from Carolina) early to the site to get the gear set up. It was a sleepless night mostly because of work, which gave me plenty of time to plan today’s pain stations. Because I’m constantly criticized for my music (though in all fairness I believe everyone is), I decided to add some Christmas Music to the playlist with the likes of Darlene Love and Bruce Springsteen. After rolling a 200 pound tire about 200 yards (though it was mostly downhill) I get to the where I want to set it only to find Damascus parked there. I attempt to kindly ask him to move, but quickly have second thoughts (“Was I a dick to ask him to move? I could have worked around his truck. Maybe I need to be nicer. Ok…I’m going to apologize”). Shortly after the apology, Damascus did what any good friend would do….he gave me a hard time for apologizing for something so stupid. Thanks for the reality check.
Dough boy walks up with about 8 minutes until start and asks me the last question I thought a pax would ask me…but especially Dough Boy. “Wanna pre run?” The easy answer was no, but I had no excuses. Gear was set up, music was playing, no one standing around to joke with. You got me Dough Boy, lets go. A quick parking lot mosey and return to a few pax gathered near the shovel flag.
Close to start time. Pax slowly settling in, I decided I would give disclaimer early. Made sure to reiterate the modify portion and how only you know what your body is telling you so don’t strain yourself. Ok, enough Mr. Sensitive….lets go.
Quick mosey to the end of the parking lot. I see Shake N Bake finishing out his pre run. He runs by us, doesn’t acknowledge us, almost like he has horse blinders and ear buds in. I say “Shake, this way”. No response. I let out a loud “SHAKE!”. Still no response. Oh well….quick U turn back towards the church office where I have gear located. I was pleased to see Shake caught up with us once we reached the gear. I asked Pax to partner up and we had just enough for 6 stations (which caused me to eliminate one station on each round I had planned).
Round 1: Arms and Chest
21’s (Except they were 40’s) 10 full curls, 10 bottom half curls, 10 top half curls, and 10 full curls again with a 27 lb bar.
Tricep kickback with 12 lb dumbbells.
Hammer curl with a 25 lb dumbbell
Tricep extension with either a 30 lb dumbbell
Chest Press with either 40 or 35 lb dumbbells
Timer: Chariot Run (or Santa pull). Partner 1 runs with heavy rope around him while partner two gets down in squat position and provides resistance. To me, this was much harder than a partner push. There was more resistance, but the rope around the waist allowed arm movement so you could replicate more of a sprint movement vs holding a partners shoulders in a partner push.
Round 2: Legs
Goblet squat with 40 lb dumbell
Foot release squat
1 legged lunge (though some claimed it was more of a squat than a lunge). Do both lets alternating when the timer alternates
1 legged step up. Doing both legs alternating when the timer alternates.
Timer: Reverse Chariot Run. Partner one puts rope around back of waist and faces partner 2. Partner 2 back in a squat position providing resistance. Again, this one was surprisingly hard. Lots of comments about quads burning.
Sun rise with 12 lb dumbell. (I’ve also seen this referred to as a overhead windmill). With palms facing out, touch dumbells together below your waist and then fully extend to the side until they touch again over your head.
Military Press with 30 or 35 lb dumbbells.
Front Raise with 22 lb bar
Military Press with one 40 lb dumbbell
Upright row with 25 lb keddle bell or two 15 lb keddle bells.
Timer: Run to end of parking lot and back.
It was during this round that we lost two pax which caused us to speed through this round faster than expected. I had 7 minutes to kill…..Oh, I have just the thing to do that with.
AC/DC Thunderstruck. Mountain climbers until you hear thunder, then do a merkin on thunder. Somewhere in the middle during the instrumental we did air presses. If you haven’t experienced this yet, its a tough one. Somewhere around 33 merkins, a lot of mountain climbers, and enough air presses to feel a burn.
Watch check – 3 minutes. I started the pax out with 25 heels to heaven. Gave up to control to recalculating who called out catalina wine mixer. Two issues – 1) I asked for an ab excercise and he gave me a tricept excercise. 2) Recalc developed this exercise but apparently forgot how to do it. Catalina Wine Mixer is combination of Mahtar Djai and Merkins….yet all Recalc did was Mahtar Djai. Ok, time to take back control, finish out with 15 (maybe 13? I couldn’t hear the pax count) LBC’s. Time.
Thanks to all those that joined today and those that have joined and Q’ed Chiseled in the past. Its been amazing to see this site location grow from an idea to a steadily attended workout. I had hoped for a change of pace location that reduced running and focused on more lifting (preferably with heavier gear). I think I accomplished that today with 1.2 miles and lots of pain stations. We (Banjo and I) are continuously on the lookout for gear and hope to upgrade the site in 2019 to allow for more gear stored on site to assist Q’s with set up.
Chainsaw made it out again today to my Q which marks the second time he has attended my Q without his son-in-law. I normally have something
witty snarky to say….but honestly its been a long day year and I’m spent. It was good seeing the old man kill it out there today.
Thanks to those that helped stay after to get the gear put up. Shout out to Damascus who rolled the tire 200 yards UP hill. Great one-on-one conversation with Damascus after everyone left. Good dude…even if he parks his truck in the way of the workout.
Some new Q’s coming to Chiseled in 2019. Looking forward to what Rudy, Tupperware, Posse, Knish, and Foundation have in store for us in January. But first, you must endure one last Zinfandel Chiseled workout. He has promised gear (real gear, not the 5 pound bricks).
Still getting use to the new backblast format. Hate that there is no bullet option (there probably is but I havn’t figured out where it is yet).
Keep Digits (FIA from Lexington, SC) and her family/friends in your prayers. She was tragically killed during a workout earlier this week. She had a head lamp and runners vest on and was crossing in the cross walk. Hopefully a wake up call to our group to always stay vigilant with both you and your brothers safety.
Prayers for the young girl Damascus mentioned who was hurt in an accident and attends Arborbrook Academy.
Dough Boy offered an open invite to visit his house Christmas Eve if you have no where to go. He claimed unlimited egg nog and bourbon. I imagine a few pax may challenge him on that unlimited part. But a good reminder that this time of year can be hard on some. Thanks to Dough Boy for opening his home up to pax in need that evening for some fellowship.
12 Pax decided to join me on a cold (45 degrees) wet day to see what this 1000 rep challenge was all about. I rarely steal workouts from my wife who is a personal trainer at the YMCA, but this one I thought would be good to adapt to F3. The goal is to do 100 reps of 10 exercises for 1000 total reps. For her classes, they only have 45 minutes to do this, and typically only the elite athletes get to all 1000 reps. I wanted to incorporate more running into this challenge and put out on GroupMe that we would do 1000 reps and 3 miles. Apparently that peaked some pax interest to the point that one of them bet me that if we hit 3 miles – he would do 15 Burpees. Challenge accepted Money Ball.
Mosey up to the Kensington School. Reclaculating reminded me not to shoot my wad too early. (Thanks for the reminder). Backed off my pace halfway through. As we approached the school doors, Recalc again reminded me that we had 2.0’s in tow (3 of them) and that the separation was getting pretty far. I audibled the plan and had the pax turn around to pick up the 6. We then found a light to circle up (which as soon as we did, the light went out). Proper disclaimer given.
50 SSH’s (calves burning towards the end)
Mosey down past the cars to the baseball circle. Squats while we wait on the 6.
Mountain Climbers in sets of 25 with the count 2 = 1 (only count your right foot). 25 at the start, 25 at first light, 25 at second light, and 25 at the Park/school drive entrance.
Partner Up for rock work. Partner 1 rock press, Partner 2 Run to school curb and back. Each Pax does 100 presses on their own. Keep going until last person has completed 100 (Some got way over 100 presses)
Partner 1 – 20 curls. Partner 2 – 20 slow tricep dips for 5 rounds (until you reach 100 of each exercise). Rocks up and squats while waiting for the 6 to finish.
Short mosey to Millbridge neighborhood road. Group 1 run two mailboxes up then start lunges. Group 2, Lunge from the start until you see group 1 start lunges then run two mailboxes in front of them. (I was worried that I would’t be able to explain this properly or that pax wouldn’t understand. I was pleasantly surprised by how the group quickly picked up on this). During this stretch I looked down at the watch to check time an mileage. 6:56 and 1.28 miles. Yikes. For the first time that day I had doubts that we may not get to 3 miles. We reached the end of the road and I asked for the lowest count of lunges. I heard 75, so as a group we did 25 lunges towards the Clubhouse. Once you this 25, you jail broke. It was towards the end of my sprint that I found a small lake. I believe I scared Chainsaw as I was scrambling to get out of the middle of said lake. I may have attempted to climb up him to get dry. As my feet hit dry land, I hear Recalculating (who was ahead of me) say “oh yeah, watch out for that huge puddle right there” Perhaps a little earlier next time recalc?
Find curb and do 100 toe taps on your own. Squat while waiting for the 6.
I had planned to do the next exercise going up the incredibly steep and long hill at Millbridge, but with the number of 2.0’s we had along with having to dodge cars last time, I thought it best to stay in the parking lot. 10 Merkins at one island, sprint the parking lot, and 10 jump squats at the far island. 10 rounds for a total of 100 each. Watch check….7:15 (ALREADY???!!!!). I was running out of time. I called an audible and asked everyone to meet up at the first island and knock out remaining merkins and squats without the run. Most had gotten 7 to 8 rounds in already so it didn’t take long to knock out the remaining reps.
Quick mosey to the wooden bridge where I was hoping to find a dry spot. I was worried about cars coming through, and saw an over hang that appeared to cover the sidewalk so I relocated the group the the sidewalk for 100 LBC’s. It was not dry. In fact, it was soaking wet. As I did LBC’s, I kept hearing this strange suction noise my back was making against the wet concrete. It sounded gross (Much like the sound I picture when Zin tells the story of the 400 pound girl he had the one night stand with in college.). I think I lost a lot of the Pax confidence at this point as the mumble chatter got hot. We did 50 civilian count with a 5 second Bread Bowl count break followed by 50 civilian count again.
Quick mosey back to “lunge” road. Time check. 10 minutes left, but wait….what is this…..2.79 miles. Oh, we can get 3 miles in 10 minutes. Mosey to top of hill, turn around for 6. Mosey to end of street, turn around for 6. Shout out to Rudy for pushing really hard here. Dude was at the front (yes FRONT) of the pack for this part. Awesome job. Quick watch check. 5 minutes and 2.9 miles. Lets mosey some more…back past the cars to the circle. Watch Check. 7:26. 2.99 miles. Mosey back to cars picking up 6 along the way.
3 Minutes left…needed an exercise we could do 100 of in 3 minutes. Peter Parkers on your own. When I hit 100 I went to grab my phone and asked the pax to do air presses once they finished. Got back to the circle right as Recalculating called time. Watch Check – 3.06 Miles! Oh crap, I better stop the watch so the GroupMe haters can’t claim I got to 3 miles by going over time……and boom, workout watch time came in just under 60 minutes at 59:40.
Quick Summary of 1000 reps:
100 SSH, 100 Mountain Climbers, 100 Rock Presses, 100 Curls, 100 Tricep Dips, 100 Lunges, 100 Toe Taps, 100 Merkins, 100 Squat jumps, 100 LBC’s, 100 Parker Peters. For those good at math you will note that is actually 1100 reps. Yes, I may have not been keeping up with how many exercises we did, plus we had 3 minutes to kill at the end.
Great job today Gentleman. Lot of hard work put in. Really impressed by Rudy’s push today (was it because his son was there???).
Always good having the 2.0’s out there. I try my best to put together a workout that all fitness levels (and age levels) can do while keeping it hard for everyone. That is often times easier said than done, especially with 2.0’s. That being said, I think its great getting them out there and exposing them to our values (maybe not our culture, but our values are great).
Watch checks: Recalc over 4 miles. Southern Belle and I’s Fitbit had us just over 3 miles with 801 (SB) and 853 (mine) calories burned. Popeye had us a a freckle past a monkeys @$$, and Dough Boy laughed at us for having watches.
Interestingly enough, both Southern Belle and I had a max heart beat over 200 (I had 207 and he had 206). Previously my highest heart rate had been 182. Impressive.
Lively discussion at Coffeteria – which I always enjoy. A few of the pax learned a new work term today – Ghosting.
We all need to say a prayer for Bread Bowl as he dropped Dough Boy’s large coffee (filled to the top) in the parking lot walking to the cars. All I heard from Dough Boy was “Really Bread Bowl???!!!” Poor kid. It was a good 11 years Bread Bowl. I will miss your insults hurled Zin’s way.
I just recently learned of one of our brothers that went (and may still be going through) a hard time. Shame of me for it taking 3 months to realize this. I don’t know what they do or don’t want shared so I will leave it at that. I urged/challenged the group today to reach out to other pax, especially this time of year which can be hard on some, to make sure they are doing well. If you are having a hard time, let someone know. I’ve offered it before and I will do it here in writing….I will buy the beer if you need to talk.
or is it Dana’s freshly washed gloves. I arrived early today to find the Christmas Tree lot up and lit which provided some nice lighting for the typically dark Pet Smart lot. Southern Belle rode with me and was gracious enough to allow me to borrow some of his dumbbells for the umteenth time for one of my Q’s. (Thanks again SB).
The plan today was to do exactly the opposite of what it appeared Ice 9 did last week at this site. I read that the group last week got 3.6 miles in 45 minutes. (Wide Eyed Emoji). So instead, I wanted to keep our heart rate up via small bursts of runs mixed with weight exercises. I also wanted to throw in some new moves to spice things up. 5:15….lets go.
Mosey towards the traffic circle then sling shot around it towards target and circle up in the back parking lot. Our dislaimers have been lazy and non complete lately so I wanted to make sure I did a full and complete disclaimer. For your reading pleasure:
“Welcome to F3, my name is Fuse Box. What I ask you to do today is only a suggestion. Please workout at your own pace and modify as needed. Do not sue me, the stores, or the developer of this shopping center.”
We only did one exercise for the warm up….but it was a good one. Thanks again to Money Ball for bringing this one to the group as it has quickly become a favorite of mine to warm up with as it hits multiple body parts, gets the heart rate up, and gives the Q a chance to collect his thoughts.
Deconstructed burpees starting with the Q. There was 9 of us so we went 9 rounds with each pax calling out a round.
9 Squats, 9 merkins, 9 in/outs, 9 Bobby Hurley’s. Then 8, 7, 6, 5, 4, 3, 2, and 1. Zinfandel had some trouble with the initial counting but he recovered well. Knish lucked out and only had to count to 1. Being a West Virginia guy, I wasn’t quite sure of his counting skills so I made sure when I started that we went to me right to allow him only a 1 count.
Quick mosey to Pet Smart partnering up along the way.
One partner does inch worm merkins towards the Christmas Tree Lot while the other partner runs to the cart holder for 10 supines and then back. Initially thought we would to to the tree lot and back to the cart holder, but saw that would bee too much. Modified to 3 rounds.
Quick Mosey to Hickory Tavern where Gear was waiting on us. I had intended to do a minute of toe taps on the curb before we started, but forgot (I hate Winkies).
Partner 1 does Scorpion Derkins into a one legged lunge (One Legged Derkin then moving the one leg into the air down to the ground to perform a lunge). Partner 2 runs the loop around Hickory Tavern. It was shortly into round two that I noticed some of the pax were way faster than me….wait a minute, they weren’t doing a full loop! One pax said, well you said run around Hickory Tavern. Well, yeah…but that’s not what I meant! Yall aren’t mind readers? Quick further explanation of instructions to include a run around Hickory Tavern AND Brooklyn Pizza buildings. This exercise always reminds me that I have poor balance and if done enough, I tend to have sore obliques the next day. Unfortunately, because the Q poorly explained the running portion, I don’t think we got enough in to make the abs sore.
Next Round of Partner work included a lap around the parking lot while partner two did one of the following exercises. Went until each pax completed two rounds of each weighted exercise.
Final round of partner work was a sand bag step up (Sand bag across your shoulders) while your partner runs to the stairs and crawl bears backwards up the stairs then runs around the short parking lot back to hickory tavern steps. Several pax compared the crawl bears to the movie American History X claiming they were about to eat pavement.
7 pax decided to join me for a cool crisp fall workout. I knew today’s numbers would be low with some of the usual Saturdayer’s participating in Need for Speed and Bone Frog (thank god we won’t have to hear anymore announcements).
The general theme of today’s workout was ladders – both count and actual ladders. I had the speaker on and ready to go. 6:30 – lets get it.
Mosey around the parking lot down towards the cul de sac. Circle up.
Partner up for Partner Pulls up the hill to the parking lot entrance switching out as you are tired. Since there were 7 I played odd man out and lunge walked.
Partner Push from the parking lot entrance to the Elementary School Entrance. I jumped in with Popeye and Jingles to do a 3 person round robin. Legs were burning pretty hard by the time we reached the school entrance. Recalculating and Knish killed it and beat us there so I had them Mary with SSH’s to keep the heart rate up.
Grab curb for tricep dip ladders. I started count with 7 and passed the counting down to each pax until we reached one. I challenged to pax once we started not to go down and try to hold. I made it to 2 before my arms gave out. Good work from those that lasted until the end.
Mosey to the bus parking lot where I had weights and ladders waiting on us.
Circle up for LBC’s and Pull Ups. Two pax perform a minimum of 10 pull ups (more if you can) while the rest of the pax start LBC’s. Challenged those that couldn’t do a pull up to do a modified jump pull up. Goal was to do 100 LBC’s in the time it took all pax to complete 10 pull ups. Timing was just right.
Weights and Ladder Work. One Partner does weights while the other runs to the other end of the parking lot for a ladder exercise then returns to switches out with weights partner. Asked pax to try and stay together at the ladder and run back together so that the two groups don’t get separated.
Finished the 8 round weights/ladder work with only minutes to spare. Lets mosey back to the start. We arrived at the start right at 7:30. I had planned to finish up with AC/DC Thunderstruck but ran out of time….or did I? I left it up to the pax….do you want to end on time, or do you want to go 5 minutes over and fulfill my promise to get 100 Merkins in. Vote was almost unanimous…Thunderstruck it is. Pax do mountain climbers until you hear the word Thunder at which point you do a Merkin. There are two points in the song that give opportunity for air presses. We took advantage of that. Appropriately 33 merkins performed. I was gassed, and by the look of it, so was everyone else. Zinfandel got it on video. I’m sure social media team will use it against me soon, be on the look out.
As Mike Tyson is claimed to have said “Everyone has a plan until they get punched in the face”. I arrived early, ran through the areas I planned to use, then parked the car. Started getting the playlist going only to find an urgent email I needed to answer for work. Once I finish I look up to find a bakers dozen worth of pax giving me grief for having my head buried in my phone. I get enough of that from the M so lets not start that with the F3 crew. As others arrive I notice my playlist is only playing the first song and stopping. Last week I caught wind of a similar technical glitch with Goodfella at Dromedary. I am beginning to think there is an F3 technical bug making its rounds….keep a look out. I look up from trying to fix the playlist issues in time to see a 4 deep clown car filled with one star, boytana, lazy boy, and Krusty (more on Krusty later). Watch check – 5:29, quick disclaimer and then off we go on the pre warned 1/2 mile mosey.
Mosey behind brooklyn pizza, through Chick Fil A parking lot, past the gas station, through BB&T, and back down to target to get our half mile in. Somewhere around brooklyn pizza the music gave out on me again.
Unfortunately for me, Deadwood was near and decided then was a good time for him to give me a lecture on how to use You Tube to create playlists. I be honest, I caught about 1/4 of what deadwood was saying but I did hear YouTube and playlist. He might have given me the secret to life but I was fixated on finishing the half mile mosey without dying and trying to fix my playlist issues. As we rounded the corner at BB&T heading to target I notice a large looming shadow coming at us at a pretty good pace. At first I thought we have picked up a late arrival, but then I see the light reflect off the glasses of a much smaller pax behind him and realize that once again, Bread Bowl had to make a pit stop. God bless the patience of Dough Boy and his ability to wait on his son. May I suggest a prerun down the driveway at the house as it always hits him in the first 15 steps.
Circle up at Target (while I continue to attempt to fix my music troubles).
Mosey to back of Target parking lot where there are 6 trees located.
Mosey to Pet Smart (I will add that when I scouted the location at 5:00 this morning, Target was dark and pet smart was lit up like Legalized on a trip to Colorado – yeah, that doesn’t make any sense, sorry Legalized). Anyways, at some point during our opening mosey – target lit up one light and Pet Smart went dark….enough moonlight out that we only had a few run in casualties at pet smart.
Station Work – 4 “weight” stations on the perimeter with a cardio station in the center. 1 min at weights and then meet in the center for 1 minute of cardio. Pax split up evenly into the four weight stations. We preformed two rounds of 4 so 8 total.
There was just enough time left to do an AC/DC “ThunderStruck” beat down. Unfortunately my amazon music account still decided it wasn’t ready to wake up. So what do good Q’s do – improvise. What do bad Q’s do….plow through, regardless of how bad it gets. We plowed through with me randomly yelling thunder and Bread Bowl breaking the silence with calls for my head. Merkins on the word thunder, mountain climbers in between. Two “rest” breaks to do air presses. Attempted to mimic the 33 merkins from the actual ThunderStruck song as best I could. We had about a minute left so we finished out with LBC’s.
15 Pax came out to see what this gear workout was all about. Thanks for the support today guys. I was worried what the numbers would look like since there was an already successful site open on Wednesday’s and Briarcrest’s finest (Hollywood) was on Q there. From what I hear, they had 19 so combined both sites had 34…Impressive for a hump day!
I arrived to the site at 10 til 5:00 not knowing how long set up would take and full of launch day jitters. I arrived to find Shake N Bake in the middle of the parking lot stretching for his pre run…alone, oh so alone. I had things set up within 10 minutes and had to decide, do I continue to look busy and wait on pax to arrive or do I suck it up and try and find Shake to join him in on the prerun. About the time I was about to decide to look busy, up comes Rubbermaid and Tupperware. Rubbermaid to join in the prerun and Tupperware to help set up equipment. I couldn’t tell if Tupperware was happy there was not equipment to set up or upset that he now had to prerun…either way, thanks for coming out early to help. Enough of the preworkout details….lets get to the good stuff.
Lengthy disclaimer given about not dropping equipment on the pavement and not suing the church. I then explained to the pax that we would be running the last kilometer for Samantha Davis who passed away at a local cross country meet this past Saturday. A very sad story. Many schools in the state will be running a last kilometer today in her honor. Thank you to Hooch for keeping us up to date with that story. I’m not sure who’s idea it was to run for Samantha Davis today, but thank you for the suggestion. Hopefully the link below to the map of our run in her honor will show up: https://www.dropbox.com/s/cf8m7d0fwft2te9/IMG_5390.PNG?dl=0
Off we go on a .62 mile (or 1 Kilometer) run. Headed towards the 5 stones entrance which I thought there and back would get us to the .62 miles….it didn’t. Leaders circled us out around the side of the church, back to the cars, and then I saw Deadwood (distance keeper) come to a stop and fidget with his watch. He called out done.
Circle up for ACDC Thunderstruck. Mountain climbers during the song, merkins on the word thunder. I read somewhere online that if you were using this as a drinking game, it would be 34 shots. I mentioned that we would be doing 34 Merkins and halfway through the song was met with several jeers that we had done way more than 34 merkins. During a long interlude that I knew didn’t include the word Thunder, I called out a modify and we did air presses until Thunder came back into play. It was just long enough of an interlude to where the air presses were burning. Good work from the pax as this was my first time trying this and it was much harder than I had bargained for.
The rest of our time would be spent doing station work with equipment. Being that I made 90% of this up on the fly, it makes it that much tougher to remember what we did for the back blast. As I’ve already said, gear workouts are so much harder to plan for. Will we have 6 pax or 26. The difference in numbers can change things dramatically. Anyways, I digress. First round went like this:
Once everyone completed every station, I gave them a short break to explain our next series of work. At some point in the station work above we lost Shake N Bake, Bread Bowl, and Hooch. Was it really that tough??? Nah, just a bathroom emergency and getting kids to school.
We didn’t quite get through all our final stations before time ran out, but did get more than halfway.