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.
8 pax showed up to Commitment on a day of slightly changed location (Kensington Elementary) and with Q School also going on. Thanks to those that decided to come out. Those that went to Q School, I expect you to put what you learned to work soon. Come visit one of the site Q’s for a day to Q….don’t wait on us to come to you. (Dana – I’ve asked you several times now….no more excuses).
They say imitation is the sincerest form of flattery. I warned Mad Dog before we started that I was ripping his Q from two weeks prior since I liked it so much…with what I hoped was a little added Fuse Box flair. Most of the pax picked up on the part I said about making it better. Poor Mad Dog got ragged on for 2 minutes straight….my bad. Lets get this 90’s rock alternative party started.
Run around the school parking lot…only to find out the chain blocked off an easy path….through the grass to circle up.
Run down to the rock pile to grab lifting rocks. Walking curls back to the cars (so I can grab my speaker playing 90’s rock). At the cars switch to walking shoulder press to the basketball courts. Near the end Damascus comments that he wished his shoulders didn’t burn out so easily. I think that’s everyone’s shoulders as mine where burning as well. Find a cone (8 cones total and 8 pax made for the perfect number) and drop your rock. Meet in the middle where I left the speaker to explain exercises. First round – different exercise at each rock with cardio exercise in the middle. Timer whistles 70 seconds for rock work and 60 seconds for cardio. Cones were spaced roughly 30- 40 yards from the center running to the rocks or back to the center each time you hear the whistle. Trust me when I say its much easier to understand and explain when you are there vs the back blast which is making this sound very difficult. Rock Exercises:
Round 2: Same Rock exercises but abs in the middle. Stressed the importance of running to and from rocks on the whistle in order to keep heart rate up.
Put the Rocks up. Glad to see some of the stronger pax run with the rocks over their heads. I hung back
because I was wore out to check on the 2.0’s. Meet back at the cars….pax finished SSH’s just in time for me to let them know that we had 2 minutes left and we were going to spend them doing T Merkins. A lot of audible groaning, but we finally got it going. With 30 seconds left I informed the group that we wouldn’t stop until Spinach did 3 T Merkins. Good work to push through those last 3 young man…..We Done!
With Q school quickly approaching (This Saturday), I pose the question – What is the biggest Q fail?….easy. Over sleep and miss the workout entirely. And since I almost did that very thing today, I deserved some punishment…unfortunately for the pax, they endured it with me.
I woke up this morning, rolled over and saw 5:23 staring at me…..Oh no!!! Jumped out of bed, quickly dressed and out the door to the car only to realize…..I forgot my keys, wallet, and phone back in the bedroom. After sprinting up the stairs, and surely waking the entire house up, I was back in the car by 5:26 and on the road. Quick detour through Damascus’ neighborhood will get me there right on time….NOPE! Gates closed. 5:29. If I drive around I will be late. If I hop out and run I may just make it…..I run. Leaving all the equipment I had planned to use behind. I get within eye site of Brooklyn Pizza to see the last group of pax take off around the loop and a faint murmur of trash talking about yours truly. I meet the pax on the other side of the loop, apparently to some pax’s surprise and others disappointment.
Continue moseying to Target parking lot and circle up.
Mosey to rear corner of Target and alternate 5 Merkins and 5 jump squats at each tree. 50 LBC’s at the end and then bringing it back for alternating merkins and jump squats back to start. Halfway in….(in my best Joe Dirt voice) “dang that’s a lot of trees”…may need to modify. Get to the end and holler out the modification….no return trip. Apparently Mad Dog didn’t have his hearing aids turned up this morning as he started back.
Mosey to my car parked behind the gate to grab bricks and rope. Presses while we waited on equipment gathering. Run back to Brooklyn pizza. At this point I realized there were way more pax than I had planned for which severely inhibited my plans (I also left two keddle bells I had planned to use). That mixed with Shake N Bake’s constant “I Hate You”, “Did I tell you I hate you?” talk made for an interesting mosey.
Split into two teams. 1 team ran the loop while the other team performed brick exercises and rope work. 2 people from the bricks did rope work and we rotated rope work through out the rotations. Switch out when the runners returned.
Once everyone had their turn on the rope we caught our breath with some ab work.
Back to team work. Bricks & rope for one team and run the loop for the other.
19 Pax showed up on a nice and breezy morning to break in the new VQ Banjo. The Pax took it relatively easy on me for reasons unknown. Possibly because of the name and fear of being led down a dark alley to where banjo music was being played abundantly………
Run to Dreamchaser and circle up. Dana then announced that if things start to go really south with this this hurricane bearing down on Charlotte he would take refuge in Dreamchasers! Love where his head is at.
15 SSH(Big Ten’s)
15 Mountain Climbers with calf stretches at end, walk it up to Jimmy Duggans
15 Imperial Walkers
Mosey around downtown Waxhaw to sidewalk at Bike Depot and grab a partner
Partner 1 mini suicide runs, while partner 2 does dips (rounds 1 and 3)
Partner 1 mini suicide runs, while partner 2 does step ups(rounds 2 and 4)
Station 2: Dean Smith 4 corners
Merkins, jumping squats, LBC’s and SSH’s at each corner, 20 reps each time
4 laps, pick up the 6 when done
My first negative backlash came from Recalculating as he mentioned we do AMRAP’s at the end of the month not today. My Q had begun.
Station 3 Kim Jon Hill:
Partner back up, Partner 1 runs while Partner 2 does LSS
Everyone back up the hill and pick up 6 on the way
People’s Chair with air press while we wait for 6 at the top
One last light pole suicide sprint to finish us up
Had a lot of fun leading this group around Waxhaw this morning. Briarcrest came out strong to support the vQ so I really appreciate that as well as all the others even Lawson. I’m sure the next time you guys won’t take it as easy on me but until then don’t go down any dark alleys that have Banjo music playing.
Dancing Bear thanked everyone for the great response to his charity
Fuse Box needs supplies for new start up spot at 5 Stones