17 guys joined me at the 3 headed dog for a high heart rate workout.
When Swimmers extended the invitation I knew I needed to bring a good workout today. Something that would make my boys proud down on the long and bumpy wagon road ride to Waxhaw. Most that know me know my disdain for running and that I often preach that there are other ways to get the heart rate high than running. So with all that in mind…here is what we did.
I knew swimmers would be there, but I wasn’t sure who else from Waxhaw might answer the Bat Call to come join me. I was presently surprised to see Rubbermaid this morning – and to no ones surprise, he also helped with unloading Christ Closet last night (#HIM). Big Tuna and Chipolte also there early to apparently study my solo stretching techniques before getting out of the car to join me. Shop Dawg coming in hot on Jingles time (speaking of, where has Jingles been). Love me some Shop Dawg.
DICCS given at 5:29. It was a short Diccs and had just enough time for an awkward silence before 5:30 hit to which I asked for someones best joke. Either no one in the group is a comedian (which I know isn’t the case as the PDS’s crew was there) or no one had an F3 appropriate joke. Before I could tell one – 5:30 hit…lets roll.
WARM UP
Mosey past the gladiator workout. Point and snicker as you past was a requirement. Circle up near Taziki’s (love that place – crushed ice on point) for deconstructed burpee ladder. Starting with 10 reps and going down to 1. Squats, In/Outs, Merkins, and Bobby Hurleys. Yes, this was a recycle from my recent Q at commitment – but maybe one other guy was there today and that day so its ok.
Short mosey to the top of the parking lot to find roughly 10 parking spots in a row for a pulse merkin/bear craw fun show. Bear craw one spot, 1 pulse merkin, bear crawl to second parking spot for 2 pulse Merkins. Go until you collapse which for most, having just done 55 merkins during deconstructed burpees, appeared to happen around the 7 mark. I called a recover.
Mosey behind Taziki’s for supine ladders. 10 down to 1. In my head I had the above taking us about 30 minutes…..I was wrong. We were only 15 minutes in….Great!!! I get to use the full Winkie today instead of cutting it short.
Mosey past Whole Foods and split into two teams for a “race”. 5 benches line both sides of the street. One at a time do 10 up in overs covering all 4 benches for a total of 40. While you wait, perform a cardio exercise. I called out In/Outs, but switched to jump squats halfway through.
My team lost by a hair – though based on a comment from One Star a have a suspicion that they had an Ace up their sleeve that they may have played. Either way, my team for 5 burpee penalty. To my surprise, the other team joined in – apparently feeling guilty from cheating winning.
Time to play a game me and the wife do in the bedroom (Hey Oh!). One Star without missing a beat asking if it was Just the Tip (Nice). Would you rather: Run the stairs or do a .3 mile lap with pain stations. To my surprise, the answer was stairs. My legs were already feeling it from the earlier work so I was shocked to hear the rest of the pax wanted more leg work….but ok…here we go.
Mosey to parking deck stairs. Wall sit at the top waiting on the 6. Once 6 was there everyone in wall sit with wall hand slaps for a 30 cadence count. I tried giving up the counting around 18, but the pax apparently thought it was a joke….oh no, I’m tired…someone else count. Swimmers finally caught wind and picked up around 22 (thank you).
I was concerned about the effort on the way up the first round so I split the group into two teams again and once again we raced up different stairways with burpees again as the penalty. Again to my surprise the winning team joined in on burpees.
Wall sit/slap for another 30. Rinse and repeat for a last (third) time.
Mosey over to other side of Porterhouse for the .3 mile loops. 5 Big boy sits ups at corner, 10 jump squats at round-a-bout, 15 gas pumpers and second round-a-bout. Repeat as many times as you can in the final 10 minutes. Clydesdales got two rounds. Most Gazelles got in 3. Jailbreak back to the start. Finito
MOLESKIN
Its always fun to get outside of the comfort zone from time to time to meet new people. This was only my third (maybe 4th) time at Cerberus, but it really is a great AO with lots to do as well as a great concept of bringing 3 regions together.
When I do get around other regions I realize the Waxhaw COT is slightly different with us going Hospital Name, Age, F3 Name while other regions go Hospital name, F3 Name, age. It really screws with my repeating the name back since I’m use to repeating the last thing I hear. The name-o-rama video I took today has a lot of me repeating ages. While I fully am aware Waxhaw is likely doing it wrong….I do think the way we do it makes more sense….for what its worth (and thats absolutely nothing).
Good to put a face with a name today with Alf. His wife and daughter have been taking my wife’s classes at the YMCA and I keep hearing about another F3 guy from my wife. I had heard the name Alf inside the F3 community for awhile but our paths hadn’t crossed yet. Hopefully I made my wife proud and you can tell your wife the husband is just as hard??? (probably not).
Big push out of the Clydesdales today. Not to many long runs (until the end) but enough work to keep the heart rates high. Clydesdales got in about 2.2 miles in. Gazelles likely got in 2.5
Ever since we lost Weddington HS as a site (old man fist shake at the AD), I’ve missed doing supines. I was able to find some rails today to take it back to the ole Weddington days of Supine ladders. I forgot how much those hurt and I’m looking forward to a sore upper back tomorrow (in a good way).
Love having some good mumble chatter at workouts and the PDS guys didn’t disappoint. Always enjoy having them at workouts.
ANNOUNCEMENTS
2 CSUP events coming up on Nov 9th.
VAGABOND – starts at Hickory Tavern near Rea Farms. 13 miles with stops at sites along with way for 15 min boot camps. For the Clyesdales, if you dare to try it, may I recommend lots of runners glide and Vaseline.
West Side (Wallop?) I forgot the name Shop used today but it was good. 6 miles with BBQ and Christ Closet give away.
Today’s Q was lightly modeled after the great Reverend Al Green’s song “Lets Stay Together”. I highly recommend playing that in the background as you read this…not because any of this backblast is timed (like Far side of the moon and wizard of oz), but mainly because I find that if you play this loud enough for the M to hear, things tends to work out well. (Oh, you didn’t know white boys can have a little soul too?!)
So I put out on GroupMe that today I would attempt to allow the Gazelles enough room to roam for 3 miles while also giving the Clydesdale’s enough pain stations to tune the muscles up. I “think” both were achieved though I never heard a final mileage count from a Gazelle.
WARM UP
Gazelles run long way around the school. Clydesdale run short way around school. When a Gazelle tags a Clydesdale, 180 around and run back to the 6. This seemed to work out pretty well as most everyone converged as the 6 was entering the Kensington parking lot. Circle up in the middle.
Deconstructed Burpee Ladder. Staring with 10 and working down to 1. Squats, Merkins, In/Outs, and Bobby Hurleys. Somewhere as we were going around the circle having different pax lead counts, the Bobby Hurley counts became “on my touch”. That greatly concerned and stressed out Recalculating (which made me smile internally). Any time we can get the grouch/grumpy old man to come out of Recalculating, it warms my heart a little much like the Grinch.
THE THANG
Run a 5k in under 30 minutes – take long way around the school towards the bus lot, around the school and back to the bus lot. Run a 5k in 30-40 minutes, hot lap around the parking lot then to the bus lot. 5k in over 40 minutes – head straight to the bus lot. Last person to reach causes that group 20 jump squats. Q Fail, Pax Fail, Everyone Fail. T claps to the few that did this right (Posse and a couple gazelles, Turnbuckle, Radar, and myself. The rest of the clydesdales went straight to the bus lot and half the gazelles did half lap around the school. Normally I would blame you and say you can’t follow directions…but Popeye approached me afterwards and confirmed that the directions were a little confusing….ok we can all share the blame. Since we all failed – we all did 20 jump squats.
Partner up with opposite abilities (gazelles & clydesdales). P1 does 15 merkins and supermans until tagged out. P2 runs to pull up bars for 10 jumping pull ups. 3 sets.
P1 does 5 big boy sit ups and 10 gas pumpers. P2 runs to pull up bars for 10 jumping pull ups. 3 sets.
P1 does inch worm dry docks towards the pull up bars. P2 runs to pull up bars for 10 jumping pull ups. 3 sets.
90 jumping pull ups. Asked every pax to finish 10 full pull ups to complete the 100. Yes, every pax. That includes our new FNG 2.0 Velvetta J16 as well as Turnbuckle. Velvetta J16 got help from pax getting his 10. Turnbuckle attemped to slide out of the pull ups saying he couldn’t do them….oh no…..everyone is getting 10 in. 4 pax come over to help turnbuckle knock his 10 out. He later said it was the first time he had done pull ups since he was his sons age. Awesome job.
Progressive Corners with Deconstructed Burpees. Race the Q Challenge. Ran out of time so skipped it.
Meet at the rock pile circling back for 6 along the way. Turnbuckle digging down deep to keep the pace a mosey and not a walk.
Partner with someone your same size and grab 1 lifting rock per team. (Damn it Popeye, rock not boulder). P1 Curls. P2: Gazelles run to the last (2nd) neighborhood road and back. Clydesales run to the 1st neighborhood road and back. 2 sets.
P1 Tricep overhead extension. P2 Run. Ran out of time. Skip it.
P1. Overhead Press. P2 Run. Ran out of time. Skip it.
P1. Row. P2 Run. 20 Tricep Dips as the timer. Go until time runs out (roughly 3 sets).
Put rocks up. Jailbreak to start, 1 burpee, come back for the 6. Repeat jailbreak burpees until 6 is in. Time.
MOLESKIN:
Great turn out today. Even better once I realized there were 4-5 guys who ran the trail on their own and another 4 guys who went to scout a new location at Weddington Middle. I “think” that puts us at a final count of 27? (19 at Commitment. 4? Trail Runners – Deadwood, Hazmat, Deadwood’s brother? – didn’t catch his name. 4 at Weddington).
Rubbermaid found us halfway through the pull ups after running 4 miles on the trail.
The fact that my back sweat stain resembled mickey mouse ears was a hot topic today and noticed by two different pax.
The pull ups took longer than I had hoped causing me to remove the progressive 5 corners I had planned (and where some significant mileage was supposed to come in at). Maybe next time. We probably did enough deconstructed burpees during the warm up. I doubt the pax felt they were cheated.
Turnbuckle brought his 2.0 out. Named Velvetta because he likes Mac and Cheese J16 from his gaming name. Good work today from that young man (6 years old). Solid work running and several pull ups in today.
Posse, the ever present 6 whisperer was out pushing men to get better today and leading by example with the 2.0. Several times correcting form and taking the time to show the fng 2.0 the proper way. As a Q trying to remember the workout in his head, keep the group together, and do my own workout, it really helps to have other men step up and help the 2.0’s. Thanks Posse.
Great job by Turnbuckle turn the walking into moseying today. I told him not to be mad at me for pushing him, but that he could walk on his own and that while he is with us, he should push to run when possible. He stepped up to that challenge today.
That’s all I got. Hopefully you are not still reading this and the Reverend has your wife asking you to put down the phone. If not, play it on loop until she does. Have a good day gentlemen. I’m off to have a boys morning with my 3 year old and cheer the Pack on.
Why this title? For a gear workout none the less? Because today we felt the burn and enjoyed it (Enter joke here).
11 guys got scared off from a second Hollywood Q this week. thought they needed to get a little extra tone just in case their wives decided not to fake a head ache tonight. decided they needed to get pumped up heading into the weekend.
Yesterday as I sat at the ball field waiting for my daughters baseball game to start, I checked who was on Q. I had planned to do Impromtu to get a little extra running in, then I saw Hollywood was on Q. Normally that wouldn’t scare me off; however, I had already taken his Q Tuesday at Watchtower and I’ve got a 5K tomorrow where I will be pushing 100 lbs of kids in a stroller uphill half the way…. Perhaps a day off from running wasn’t a bad idea. Ok, who’s on at Diesel….nobody. Text Brutus to see if he needs me to lead….Yup. Ok, lets do this. Baseball game over. Back home for quick dinner and NC State game. Syracuse down year, should be over by half time (Nope), too invested in the game to plan a workout….looks like I will have to wing it tomorrow. Throw a bunch of heavy weights in the car and start planning as I head to Five Stones.
WARM UP
With 35 lb Coupons.
20 Atomic Merkins on Coupon
20 Peter Parker Merkins on Coupon
20 Jump Squats on Coupon
THE THANG (all exercises performed in a circle with rotation in between sets)
CHEST (rotated through about 10 stations):
Chest Press using some form of weight (Coupons, 30 lbs dumbells, 25 lb dumbells, 27 lb bars, 35 lb keddle bell)
Mountain Climbers on Coupon.
Continue for about 6 rounds before I changed things up. Added a horizontal overhead pull over. Added fly’s with 10 lb dumbells. Continue with chest press with rest of weights and Mountain Climbers.
Biceps (rotated through about 10 stations):
Three 27 lbs bars spaced out in group. 30’s with 10 bottom half curls, 10 top half curls, and 10 full curls. This was the timer. Several commented that bars were heavier than they looked.
25 lb dumbell curls
30 lb hammer curls
35 lb hammer curls
Coupon Curls
No cardio this round.
TRICEPS (rotated through about 10 stations.
Overhead Extensions with heavier weights
Skull Crushers with Bars (timer for 20)
Bent Over Tricep Extensions with 10 lb dumbells.
SHOULDERS:
Military Press with 25 lb dumbells, single 30 lb dumbells, and 35 lb keddle.
Front Side raise with 10 lbs dumbells
Coupons were rows and timer for 20 reps.
1/3 way through I changed 35 lb dumbell to upright row and 10 lb dumbells to “sunshine raises”. Last 1/3 way through I changed 30 lb dumbells to upright row and dumbells to revers flys.
4 minutes left…what to do. Rotate between Jump squats on coupon and Dry docks. Rep count varied based on how much I was hurting (starting with 20 jump squats hurt a lot).
1 Minute left……Gas Pumpers.
MOLESKIN
Brutus was extra chatty today (wife must have not had a headache last night). We learned he touches deadwood every morning which I think was a joke/reference his morning “activity” and not about touching the actual pax deadwood. We were all as grossed out as you are currently reading about it. That plus Brutus’ proclamation in a very loud porno type groan that he loves to feel the burn sparked the tittle for today’s back blast. Good work today Brutus.
Big Ten rolled in about 10 minutes late – fairly quiet and inconspicuously vs his normal entrance. Something about Hollywood yelling at him at Impromptu so he decided to join us. OK……. If there is one thing I know about Hollywood….he doesn’t yell. Calmest most even keel guy I’ve met. I’m sure there is more to that story. Either way, it was good having Big Ten out there with us. I especially enjoyed watching the pain in his eyes during curls. (Is that the S or the M coming out in me? I don’t know what each one specifically refers to).
Jump Squats on the Coupons is always a favorite of mine. Its spikes my heart rate almost as high as the hill runs at the floater. Hoping more pax start to incorporate those into workouts as a form or cardio that isn’t running. Catfish almost ate it on the first round of these. Good recovery.
I had originally intended to keep a good balance of cardio and weights today, but the cardio kind of dropped off after the chest round. That’s what I get for trying to do something on the fly.
Thanks to Foundation who let me borrow his boom box. He said he had it in the car from a work party. When I turned it on, I could barely hear anyone so that must have been one hell of a work party last night – though he showed up today so maybe not.
Lots of good chatter out there today. Too much to remember or put in the backblast. I do like the fact that the close proximity of folks at Diesel allows for a little more mumble chatter. I’ve heard some gold nuggets the two times I’ve gone.
Should be lots of sore muscles tomorrow and Sunday. Thanks for allowing me to lead on such short notice and with lack of plan. Everyone jumped right in without much slow down for explanations.
ANNOUNCEMENTS:
Lots of talk about how great Posse’s Chiseled Backblast was. High Hat asked that Q’s clue pax in before or during the workout so we can experience the Q with them vs learning about it after the fact. I tend to agree, but understand that its easier to share it in the back blast.
Let them Soar Speed for Need still looking for runners tomorrow (I think?). Get with Gypsy or Rubbermaid ASAP if you want to run.
A rarity for me, I’m writing the backblast a day in advance. I’ve got to rush out to Raleigh early tomorrow (today) so there won’t be much time to reminisce or ridicule. For those that enjoy my hour long diatribes, sorry for the brevity. For the other 120 of you, your welcome for my one short and to the point backblast.
The title of today’s backblast comes from the fact that I am returning from a 3 day mini-vacation that saw lots of pool lounging, beer drinking, kid throwing, marco polo playing, eat everything in site three day blowout. Unfortunately, I pay for it today. 18 guys decided to join me.
WARM UP
Mosey around the front of the school towards the basketball court. Planned for half mile mosey, arrive to find its only .4. Circle up for:
Jimmy Dugans
15 Mountain Climbers
15 Peter Parkers
15 Parker Peters
10 Atomic Merkins
Potato Pickers (Move to the top and switch to Jimmy Dugans. Out of breath, need a quick breather without counting.)
THE THANG
Partner up. Partner 1 runs to the play ground for 10 jumping pull ups. Partner 2 stays on the court for 15 slow merkins. Partner 1 returns to court to tag out. Repeat until everyone has completed 50 jumping pull ups and 75 merkins.
Mosey to small hill behind the school. 10 dry docks on top, bear crawl down the hill, 10 dry docks at the bottom, craw bear up the hill, 10 dry docks, bear crawl down, 10 dry docks, crawl bear up, 10 dry docks. 50 dry docks total. (Allow 10 secounds to allow pax enough time to complain). Warned that we may modify this. Found that it hurt something fearce, but everyone pushed through and finished. I felt like Shake was staring daggers though me when we were done.
Audible (for more work as we were running ahead of time). Wall sit for wall slaps (above head and at the hips). 25 on your own. Posse started counting them. We still have time, lets do it again except with Posse counting – because his voice sounded so sweet the first time.
Mosey back to the front parking lot. 4 5 corners using the outside lanes. Do exercises on the out, run back to start on the return. The run will equal just shy of a mile (.96 to be exact – yes I did the math). Corners are:
5 Burpee tuck jumps
10 Dry Docks (sorry).
15 Jump Squats
20 Merkins
25 LBC’s in cadence
I’m assuming this will take us until the end, but if it doesn’t, there will be some form of beat the Q sprints or abs to finish us out. And….it didnt. Mosey to the cars for 30 gas pumpers…..TIME!
MOLESKIN
Obligatory everyone worked hard, great group of guys goes here. I was going to leave it at that, but there were a few that stood out today.
Posse absolutely killed the 5 corners. Dude was out front with the gazells the entire time. Noticeable weight drop the last few weeks. Whatever your doing, its working. Keep it up.
Smithers consistently out in front of me during 5 corners as well. Pushing hard today.
Shake the ever consummate form professional. I wish I could video his merkin form and study it to improve upon mine.
Dough Boy and I were each other rabbits today. I’d pass him running and he would pass me at the stations. Neither one of us ever really gaining an edge on the other one. Thanks for the push – whether you realized it or not.
Special shout out to Rubbermaid. I arrived early to find out that (probably to no surprise to those that know him) Rubbermaid stepped up to the call for help yesterday for Chastain’s neighbor. If there is ever a call for help, that guy drops what he’s doing to lend a hand. Really proud of being in a group with you Rubbermaid. For those at COT, my prayer was partly directed at me but also others. We can always do more. Rubbermaid is that example.
ANNOUNCEMENTS
Hopebuilders 5K benefiting Levine Children’s Hospital. Oct 12th at 8:00.
Susan G. Komen race this Saturday uptown. Speed for Need and Heathers Hero’s looking for runners/support.
Dana helping with Christ Closet organization. Get with him for details.
Christ Closet next give away is in November.
14 men came out on this extra gloomy morning to remember the fallen and make themselves better men.
Tags appear to be messing up (I’ve added them 3 times and they keep disappearing) so in case they don’t show up: Fuse Box, Credit Score, Rockwell, Cat Fish, Glydah, Swimmers, Gump, Ricky Bobby, Schneider, Xerox, Old MacDonald, Spike, Banjo, and Twinkle Toes.
I wanted to go heavy today. The bricks are good – but candidly when I envisioned this site, it was always with heavy weights. The bricks were brought in while we searched for heavy weights and just for shoulder exercises. That’s not to say we haven’t been beaten down by the bricks a time or two; but I wanted to bring back what I had originally envisioned Chiseled to be – heavy weights (to pack on dense muscle) mixed with high intensity cardio.
WARM UP
Quick lap around the parking lot.
Circle up for a quick warm up (perhaps too quick I learned). 10 Merkins, 10 second 6 inch hold, 10 more merkins.
Line up against the curb for beat the Q. Down and back. For every person I beat – 1 burpee. Off we go. I cross the “finish line” and count 5 guys I beat. As I finish my fifth burpee I get up to see two respects on the ground stretching and in pain. I hear Schneider say “he didnt stretch….too hot outta the gate”. My bad guys. Quick stretch on your own. Hamsting, calf….whatever you want. Repeat 3 more times except changing from 1 burpee per pax I beat to 5 jump squats per pax I beat. I believe round two we did 10 jump squats. Round 3 – 5 jump squats. And the fourth round we did 20. Everyone was gassed. Great – that was my plan. Mosey over to the gear and partner up.
THE THANG
While guys were partnering up (and gasping for air) I laid out the pain stations. Heavy weights separated by some cardio move (or body weight move)
27 lb bar curls
Jump squat on Cinder blocks (Fast for cardio)
22 lb bar reverse curl
In/Outs
Hammer curls 25 lb dumbells
Get Ups with 20 lb medicine ball
Supines
Partner Sprint down and back. 5 exercise penalty for losing. Winner picks losers exercise (5 burpees, 5 jump squats, 5 lbc’s, ect.)
Military Press with 50 lb dumbell
Atomic Merkins (In/Out with a merkin)
Tricep Extension with 30 lb dumbell
Curb dips (add in reverse in/out if you want more cardio)
Tricep kick back 12 lbs
Chariot pull (Clydesdale pull?) with the heavy rope.
I had planned to do two rounds of this and call it a day, but I was gassed. I looked around the last set and it seemed as if I wasn’t the only one. I felt like a recover exercise to get our heart rates down a little bit followed by one final push at the end would be good. Time for a Deadwood Audible.
Circle up for Ab Webb. Heels to Heaven and LBC’s. Got to 6/24 and felt like it was time to lift again.
Grab heavy weight and do 20 curls. Rotate to new heavy weight for 20 curls. Rotate again for 15 curls.
Rotate again for 20 tricep presses. Rotate 20 tricep presses. Rotate 15 triceps presses.
Rotate 20 Military Press. Rotate 20 Military Press. And finally rotate and 15 military presses.
3 Minutes left. Lets finish the Ab Webbs. 7/28, 8/32, 9/36. Out of time. 6:15. I decided to call it short.
MOLESKIN
Swimmers stepped up and answered the call for the Hope Challenge speaking of his early on marriage struggles (surprisingly, at least to me anyways, in front of his 2.0 Gump). It wasn’t until voicing their issues at Church did they find a path to help them with the tools needed to make their marriage better. Get with simmers if you want the name of the camp they attended.
Guys crushed it today. Rockwell partnered with me. We have partnered a few times together at Chisled and the dude consistently takes it to another level dragging me along with him. Good work today.
Spike is becoming a regular out there and has been putting in some hard work.
Gump got me on the sprints. I thought I had him and dropped it down a gear heading into the finish line. He accelerated past me to prevent an additional 5 jump squats. Nice work young man.
Catfish and Glidah out there killing todays workout. Proud to announce Catfish is still smoke free. I think we are approaching a month now. Awesome job. Add the fact that he has been attending all our workouts coming from Unionville is unbelievable. Glad to have you as part of our rag tab bunch of misfits.
Many others worked hare as well, but my time is getting short and I still want to touch on the elephant in the room today….
A discussion regarding this date – 9/11. Where you were and how it altered your life and those around you. I spoke of being a freshman in college and how this year is a little different knowing there are freshman now in college that were my age that were not alive when this happened. My path was already set, but I had friends still in high school that these events altered their planned path. They either skipped or delayed college to join the military. I’m not going to say I would or wouldn’t have taken the same path. Perhaps I would have still ended up in school – likely I would have; but I’ve always wondered what if. What if I was a senior in high school instead of a freshman in college. Would I have been led to step up and serve? Its crazy sometimes looking back on life seeing the path that has got you were you are and wondering what if I went left instead of right.
Xerox shared that he was supposed to be in one of the towers that day. He didn’t elaborate on what kept him away, but I’d love to hear that story one day.
Another pax’s had a family member unfortunately directly impacted by the events to passed away.
We all have stories of were we were that day. Its a sad day for all Americans. Prayers to the families that lost loved ones. Prayers to the lives that were altered that day.
During COT we took a moment of silence to reflect on where we were, what the country went through, and to think about those that lost their lives that day.
ANNOUNCEMENTS
Prostate 5k this Saturday. Still looking for need for speed runners. Get with swimmers for sign up info.
7 guys braved the very slight threat of Hurricane Doren to join me at Clyent Dinner. The weather tonight was awesome. Overcast so no sun. 15 MPH breeze that helped keep us cool. Maybe 80 degrees but the breeze and clouds made it feel much cooler. I wish every workout was as nice.
In keeping with the title, 6 of the seven guys that joined tonight definitely out kicked their coverage. The 7th (the lone teenager) is still trying to find the field.
I took a last minute Q after Bottle Cap begged and pleaded for help. Mostly because early on at the inception of Clyent Dinner I had committed to him that I would help Q when I could. 6 months in and this is my first Q at this site….whoops.
I had promised on Group me to keep it to 30 minutes of cardio and 25 15 minutes of gear. #FusedIt. Arrived 8 minutes early to find Honeycomb riding in on his bike. No, not a bicycle. His tricked out motorcycle that he only flashes at Clyent Dinner. Jingles arriving on Jingles Time EARLY?!! Tupperware rolled in. Out of nowhere Finch strolls up. I realize Honeycomb had never met Finch so I explained that when I started F3, Finch was the boarderline gazelle I was always chasing. Deceptive speed and endurance. Glad to see you back out at workouts Finch! 2 minutes to go here comes site Q Bottlecap with the cut off sleeves. Warns of a last minute Jingles entrance for Centerfold.
DICCS Given.
WARM UP – quick mosey around the parking lot (hoping I gave Centerfold enough time to join – I did not). I’ve got the late 90’s/early 2000’s Hip Hop playlist going. I lean over to Tupperware during the run asking if he recognizes the song (Its Outkast – So Fresh and So Clean). He think’s its Biggie. Kids (eye roll).
THE THANG
Light Pole Suicides. 5 Pulse Merkins on the out. 10 In/Outs on the return. I “think” we did 6 light poles before I called a recover. Somewhere during this work Centerfold decided to join us. I previously asked Tupperware and Bottlecap to run with the 20 lb medicine ball in hopes it would slow them down enough to allow the Clydesdales to keep up…..it did not.
Back at the start I called out Deconstructed light pole burpees. 20 each. First light pole 20 squats. Second light pole 20 merkins. Third Light pole 20 in/outs. 4th pole 20 Bobby Hurleys. Called a modify for the second set of light poles with a 15 count instead of 20.
Line up against the wall at transporters shed in Rudy position wall sit position. Group does below and above wall slaps while the first person does to medicine ball raises over their head. Then pass the ball to the right. Continued wall slaps and medicine ball raises until all 7 had done the medicine ball raise. I think we were all glad when that was over. My legs were burning and my shoulder unfortunately was too.
Line up back on the path for beat the Q. Sprint to the light pole. For every pax I beat, 5 jump squats. Jingles was on IR with limited sprint ability, yet still managed to beat me a couple times. Honeycomb gave it all he had several times to beat me but I did get him at least twice. Finch put in some work and beat me a couple times as well. I had to cheat get creative to beat bottle cap once. For those that have done this with me before, the point of it is to obviously get some extra work in. So I tend to handicap it as we go along – either starting before the pax or calling fake signals getting pax to go to soon and then sprinting past them as they walk back. Is it unfair – of course – but I’m the Q. We started out the sprint telling the group that the key word is “Go”. I proceeded to keep on telling them about the importance of only going on Go, not other words. After about the 4th or 5th time of me saying “Go” (and me slowly walking towards the next light pole) Tupperware caught on. “Wait – you said go” followed by a sprint. Other slick calls included “On your mark, Go”. “Ready, Set, Gopher”. And last but not least, another one Tupperware caught on to “Go for her” (instead of gopher). Anyways, I digress…we did a lot of sprinting and no more than 10-15 jump squats in between. Bottle cap hated my tricks (have we found his kryptonite?)
We arrive back to the car just in time for 15 minutes of gear. It was apparently too much for Tupperware who bounced early.
Grab a weight out of the back of the car (while we were serinated by Biggie). 30 lbs dumbells, 25 lb dumbells, 35 lb keddle bell, and 20 lb medicine ball were the weights.
10 single arm rows (right hand Finch) rotating weights each time for 4 sets.
10 single arm rows left hand rotating weights for 4 sets.
Military press ladder down mixed with a hold ladder going up. 10 presses, 9 presses and 1 sec hold, 8 presses and 2 hold. Down to 0 presses and 10 second hold. Apparently the 1 press and 9 second hold followed directly by a 10 second hold was too much for people. A lot of weights were dropped.
Triceps – several tricep extensions 10-12 each, 2 dip stations (20), and a 12 lb dumbell kick back (10-12). Pax did all 6 stations.
Biceps – 25 lb dumbell double curls. 30 lb hammer curl. another 30 lb hammer curl. 12 lb double curl. 35 lb curl. 20 lb medicine ball curl. I think we got 4 rounds in before time. Everyone got 10 reps in and rotated.
Time.
MOLESKIN
Cuthbertson is fun to lead at while lit. Adds a whole new element to the campus when you can see where you are going. An unused hill near where we part makes for some horrible hill sprints (which I didn’t use today but considered).
Not a bad workout considered 80% of it was made up on the spot. I had a rough plan – 30 min cardio focused and 15 of straight gear; but had no clue exactly what I was going to do to eat up time – other than the suicides that we started off with.
Thanks for sticking with me with the wall sit medicine ball thing. I had not even considered it would be down there with us and when it was, I decided we needed to use it somehow. It sucked worse than I would have thought it would. My bad.
Big push out of everyone. Finch giving it his all during sprints. Jingles going for sextuplet (wait, that’s what they do in Millbridge – pineapples or something right?) this week. Jingles kicking it into extra gear during sprints even with an injury. Bottlecap and Centerfold leading the charge – no surprise there. The big surprise for me tonight was that Honeycomb overtook Tupperware for third place during suicides. Apparently one to many queso’s while closing down Moe’s this summer (or in reality, some huge work put in by Honeycomb lately).
Hope Challenge. Bottle cap lead into this months challenge to share something you have or are struggling with and how you overcame it. I don’t know why, (maybe it was the small group) I felt compelled to speak up. I spoke of addiction. Not addiction of alcohol, tobacco or drugs; but of a lesser known thing that likely affects more people….Food. I’ve been big all my life. I was 145 lbs in 6th grade. 225 lbs going into 9th grade. At my peak before joining F3 I was 255. I’ve struggled with weight all my life. For some people, they eat food because they need it to survive. I eat because I enjoy it. I eat because I’m bored. I over eat. I eat bad foods and I eat too much of them too often. I have very little will power and often find myself grabbing a twinkie (or oatmeal creme pie) and coke on car trips that are over 2 hours. Exercise has never been an issue for me. Before F3 I was at the gym 5 to 6 times a week – lifting and running. I joke that I work out not to be a mens health cover model, but to not be 300 lbs. Why do I make these bad decisions when I know they are bad. I don’t know. I would argue I’m primed for weight loss success more than anyone. My wife owns a successful nutrition coaching company, shes a personal trainer. I literally have all the tools and knowledge right in front of me….yet I still grab that hamburger and fries instead of a salad (guess what I had for lunch today). Weight gain for me is the sad clown that is always waiting to jump on my back. In the past I have yoyo’ed as much as 30 lbs in a year. This past year after completing the weight loss comp I committed to trying to stay under 235 for a year. I have about 2 more months to go, but I am close to reaching that goal (though right on the line at 234.8 – that hamburger and fries for lunch may have done me in). As many may have figured out, I don’t do well at being “coached”. Many of you that attempt to constructively criticize just piss me off and come off to me as ass clowns that yell instead of motivators (I’m working on getting better at that by the way). Many of you have silently encouraged me throughout the year without knowing it. Seeing a guy run past me that I know I should be ahead of motivates me. I have Shake N Bakes external dialog internally all the time (If you have never worked out with shake, he calls himself fat boy a lot and yells at himself). So I’m not sure exactly what you or I are to get our of the Hope Challenge. I hope exposing a struggle I am going through (and have and will likely always go through) helps some of you. The gazelles have all checked out by now, but perhaps there are a few clydesdales like me that constantly battle that may get something out of this. If you ever want to talk about it, I’m game. Just know as Posse wrote in his 4 year anniversary back blast….the sad clown is always there waiting. You can’t put work in and then scale back. Its constant effort to keep that SOB at bay. If you see me struggling at a workout – feel free to give me an encouraging line….but better yet – run past me with all you got.
I attempted to make a go at this octuplet thing. 7 workouts in a week and one second or third F event. Unfortunately, my daughters baseball practice got in the way of both clyent dinner and f3 dad’s. Alas, I will have to settle for the septuplet instead. 6 workouts and q source.
Why do I tell you all this? Because I was completely exhausted and knew that touring all that Outland had to offer would not end well for me. So instead, I decided to bring Chiseled (gear workout) to Outland.
Brutus and I arrived early to unload equipment. At 6:50 it was just us; concerning, but perhaps a ton of last minute guys will come streaming in. 6:56 – Chastain arrives. 6:58 Smokey.
DiCCS given (Disclaimer, Cell Phone, CPR, Safety. Playlist going (late 90’s and early 2000’s hip hop). Chastain looks at me and taps his watch. Yes I know it’s 7:00, I was just hoping we would have a last minute guy come in on two wheels….nope….ok, let’s go.
WARM UP
Lap around the parking to to below the buses. Circle up (Square up as Chastain called it) for 15 ssh, 20 mountain climbers, and 13 Peter Parker’s. Why 13? Easy, I was breathing hard and tired of counting. The beauty of leading, I can stop when I’m tired.
THE THANG
Crawl bear (backwards bear crawl) up the hill stopping at every bus line to do 5 dry docks. I originally called out a Posse special- go until either the 12 gets 12 or the 6 gets 8. I then realized half way in that 8 is a long way and 12 is almost impossible. When I (the six) was at 6, I decided to call one more. Everyone was breathing hard and cussing me so I know it was a well placed audible. 10 sec count then into bear crawl down hill with pulse merkins (1.5 merkins – down, half way up, down, all the way up) at each bus line starting at 1 and increasing by one each line. Side note: bus parking lines are further apart than car parking lines. That would have been good to know before those two exercises. We were going to go 8 lines, but Chastain was complaining so much that I cut it to 7 lines. Truth be told, we were all spent.
Over to the side of the parking lot for a quick game of four quarters beat the q. Run the width of parking lot and back. For every pax the q beats, it’s five burpees. Either the group really wanted to avoid burpees, or I am really slow (probably the latter) as we did no burpees (even after repeated attempts by me to gain an advantage to force burpees on the group). Good push.
Quick mosey to side of school with the brick benches for the weights portion of the workout. We would start with legs.
LEGS:
Three stations and a runner for timer. Up and overs the brick bench, Turkish get ups with 20 pound medicine ball toss at top, and foot release squats. Two rounds and then finished with 10 one legged step ups per leg, 10 one legged lunge (foot on bench), and 30 foot release squats.
Hot Lap – kind of, legs were spent
Biceps – four stations. 40’s (timer) using 27 lb bar (10 full curls, 10 bottom half curls, 10 top half curls, 10 full curls). 30 lb dumbell curl, 22 lb bar reverse curl. 35 lb keddle bell curl. It wasn’t until I went third on the 40’s that I realized 40 was too much. Too late to change. Ended biceps with 10 reps at each station
Hot lap. Smokey remarked that he felt like his arms were pulling him forward.
TRICEPS
Four stations – skull crusher 27 lb bar, overhead tricep extension w 35 lb keddle bell, bent over extension with 12 lb dumbells, and 25 dips (timer). Two rounds. Finished with 20 dips together.
Hot Lap
SHOULDERS
Four stations – 20 medicine ball squat/wall throw (timer), 30 lb upright row, 25 lb military press, 35 lb keddle bell press. Ended with 10 at each station to close out shoulders.
Hot lap
BACK
Four stations of heavy weight (35, 30, 30, and 25 lbs) for lawn mower pulls. Forty reps right, forty reps left alternating weights every 10 reps.
ABS
15 Heels to heaven
25 lbc in Cadence
10 windshield wipers. And then 10 more as Chastain didn’t want to be short changed. Time.
MOLESKIN
I am always appreciative when asked to lead a workout. Thank you for Chastain for asking me to come out to Outland to join.
I was a little bummed at the turnout, but I know F3 dads was going on this weekend as well as last minute vacations and sports starting to crank up. Outland is a great site if you haven’t visited it. Its actually four schools all grouped together on one campus. Get with Chastain if your interested in Q’ing.
I attempt to bring something new and fresh to every work out I do. I have to be honest though, I felt like I mailed this one in. I was tired after a long week. Stayed up late last night with a fantasy football draft, and decided I’d just introduce gear to eat up some time. It must have not been as bad as I thought as both Brutus and Chastain complemented the workout and suggested Outland incorporate more gear in the future (maybe once per month?). Not a bad idea. maybe help increase turnout as well.
Smokey pushed hard today (as always) and was in the lead on the first bear crawl exercises.
Brutus was a beast on the weights. His bicep vein after the curls could put an eye out. His correction on form a couple times to another pax almost brought a tear to my eye. Thanks for my fellow Briarcrestian for coming out to support my Q.
Chastain, the ever consummate leader, made sure I started on time and finished on time (I tried to cheat us out early a minute as I had to rush to get my daughter to baseball practice). You would think a HIM like that would remember to shut his car door the night before a massive storm comes through – Hey Oh! Sorry Chastain. I sounds as if your car is starting to smell worse than us after an F3 workout.
ANNOUNCEMENTS
F3 Waxhaw name change update and official launch. Sept 2 at Cuthbertson High School football field Parking lot. 7-8 is workout, 8-9 coffeteria.
Swimmers Prostate Cancer Run. Get with him to sign up. Speed for Need still looking for pushers.
Waxhaw clean up next Saturday after Commitment/Coffeteria.
I like to mix things up and add in new moves from time to time (Trix?). The same ole same ole gets boring and its fun to keep the pax on their toes (Young?). Yeah, I know its a stretch but I couldn’t come up with a clever title so that’s all I got. Today, I may have been a little overzealous trying to add in some new things. Some would say 3 new moves were added in today….others would argue they are just variations of things we already do.
I’ve got to roll to Raleigh soon so this will likely be a more abbreviated BB than your use to from me (I will wait for the applause to die down).
I wanted to try to keep us moving today (I’d give myself a 7 on that as I had to catch my own breath a few times). I also wanted to hit all major muscle groups (that you can do without gear) – chest, shoulders, and legs. I also wanted to leading guys to circle back giving the clydesdales in the back no excuse but to push it today. Middle guys would be given a cardio/ab exercise to do as I didn’t want heart rates dropping too much.
DICCS given (though not nearly at the intensity and passion that Posse gives them).
WARM UP
Hot lap around the parking lot. Jimmy Dugan while waiting on everyone to get in.
Plank up for calf stretches. I demonstrated the first “new” move while pax were finishing up calf stretch.
Pulse Merkins: in cadence (4 count) Down, up halfway, down, up all the way.
5 pulse merkins in cadence to make sure everyone had them.
Pulse Merkin Ladder: Start at first lighting pole and do 1, work up to 8(? maybe 9?) at Transporters Shed Rudy’s Royal Rumble? As I got to the end, my arms were shaking and by chest hurt…I’m hoping the rest of the pax felt it as much as I did.
Middle Group (that didn’t go back for the 6) wall sit and start our second new(?) exercise. I didn’t have a name for this one so if you do this again, feel free to name it. In wall sit position, slap wall low (below butt) and raise arms over your head (not bent like a press but like a front arm raise) and slap the wall above your head.
Once 6 got in I had the six count out 25 for all of us to do. Some of the early middle group guys started complaining about having already done 25….yes, that was the point.
Mosey towards high school football stadium stopping at the wide sidewalk for 40 crawl bears first.
25 Squat jumps holding the fence allowing for a deeper squat (insert double entendre sex joke here).
Mosey to large parking lot for Starfish Legs. 5 Aussie Burpees in the center. Four corners were 15 Berishnikoffs left, 15 Berishnikoffs right, 30 squats, and 30 monkey humps. Much to the delight of those who finished early, I called out more aussie burpees until six finished.
50 T claps as we walked to our next starting point. Peanut gallery in full effect during the walk led by the head peanut himself – Recalculating who exclaimed that “Mad Dog” our current MASH pax, had just passed us. The walking T Claps was slightly intentional – I hadn’t intended on them taking that long, but I did want pax to catch their breath before the next part.
Sprint up the hill towards Middle School Road. (In all honestly, it was a longer run than I remembered). Al Gore while waiting on pax to get in…ready to demonstrate next newish move, when a jeep comes in hot. EVERYONE OUT OF THE WAY! Ok, crisis averted.
New Move: Inch Worm Dry Docks. Similar to inch worm merkins, except you do the dry dock at the top of the inch worm (instead of the merkin at the bottom). I think the guys in the back understood, but it looks like our resident teenagers – tupperware and sprinkles never really quite got to inch worm part…..or they just really would rather do bear crawls. Either way they led the pack most of the day so I can’t talk too much trash to either as they killed it.
Another Car!!! Damn it people. School’s out, its 6:00 am. What in the world are you do at the school? Ok, Ok, Ok, deep breaths fuse…woosah.
Audible one light short of the original called goal and do dry docks until the six finished. Mosey to middle school benches (yes benches, not what you think I said). Teams of 3. Pax 1, up and over the benches (guys seemed to get this one better than in past times calling it. I didn’t see any double feet going). Pax 2: Heels to Heaven. Pax 3: Windshield Wipers. Two rounds.
Mosey to starting parking lot and line up for aussie burpee suicides. 1 at the start and ends. 3 light poles. If you finished early, start T clapping and walking towards shovel flag. 6:15 – we done.
MOLESKIN
A great group of guys out there today. 15 total (I think). Thanks for hanging in there with me on the new moves. I’ve had some clunkers in the past, but I think all three landed pretty solidly today (I think).
Posse out of the gate was killing it today. Glad to see the drive coming strong off his powerful back blast yesterday. If you didn’t read it – go read it. He and I had an at length conversation after I read it yesterday that one thing I learned in F3 is that the Sad Clown is always lurking. I thought I would just beat it and it would never show again, but I’ve learned its constantly waiting to jump back on you and you have to keep working and pushing to keep it at bay. For some of us its the workout, the diet, or maybe even the fellowship aspect that we struggle with. Others may be dealing with even bigger issues. As posse stated, reach out to someone. I think most of us here are willing to listen.
Sprinkles at Tupperware killed it today. Consistently in the front. Sprinkles went out of his way several times to pick up the six. Nice job young man. (Tupperware may have to, I just didn’t notice it as much as I did Sprinkles).
Recalc missed much of the summer, but it appears he kept his mouth in training the whole time. Didn’t miss a beat out there today. Some good push from him as well today.
I’m running late so I will have to cut the Moleskin short (gross). But again, thanks for hanging in there during the explanation of new stuff today. Good work by all.
ANNOUNCEMENTS
Clean up at Waxhaw Elementary this Saturday from 8-11. Already have some pax signed up – but they need more help. Posse to post more info in News Channel.
Bottle Cap reminded us that we need 47 different Q’s for the August challenge of no repeat Q’s. If you are not signed up, get with a site Q before your voluntold (Like Chipolte this morning).
24 men won the fight with their pillow and joined me on what ended up being a brisk 60 degree morning at Nesbit Park. Rubbermaid approached me about Q’ing earlier in the week and I happily obliged. I love commitment. The Friday night alcohol one hour later start time seems to bring out the pax in better moods and also allows the early workers a chance to join.
After being put through a Memorial Day beat down by Popeye, in which he used the fields for a sand bag pull, I decided that perhaps I would go grass and field heavy as oppose to the normal paved areas. The more I thought about what to do this week, the more I though about previous beat downs and one in particular stuck out in my mind. It was my second every Commitment lead by Doc McStuffins. It was after this workout that I decided I better start checking to see who is on Q so I can skip mentally prepare for the tougher ones. While today in no way did justice to the beat down that Doc typically brings, I hope it left some of you breathless and begging for it to end.
WARM UP
Short mosey up to the elementary school parking lot. Circle up and Al Gore while waiting on the 6. Deadwood came in hot on two wheels nearly taking out Jingles and joined us. For a moment I thought Jingles hopped out of the truck with DW, but alas, Jingles was on time today. (I guess my ploy to sneak into his house and set all his clocks ahead 5 minutes is paying off – by the way, whats up with that sex swing in your bedroom Jingles?).
20 T Merkins
15 (maybe 20?) 3-6-9’s
10 Potato Pickers (perhaps I should have added in a calf stretch as well – more on that later).
I intentionally planned for no SSH’s or Imperial Walkers just for Hollywood – but he was a no show.
THE THANG
Carolina Dry Docks and Crawl Bear up a hill. 1-10 count on the dry docks and 2-20 count on the Crawl Bear. Informed the pax to continue until the following had been completed – all pax reach 10 dry docks, and at least one pax mad it to the chain. Thank you to Deadwood and Wolverine for pushing hard to the chain to allow us to stop that awful exercise.
Mosey back to the fork of the park and school and partner up. Partner 1 reverse lunges while Partner 2 runs to a mailbox. Partner 2 then starts reverse lunges while Partner 1 leap frogs past him to second mail box. Continue on until the end of the road. If I do this again, I may have to increase the number of mailboxes as the run wasn’t as long as I had intended (Briarcrest Mailboxes are a little further spaced – shots fired). I look back shortly after reaching the mailbox to see Wild Thing hobbling and Wolverine and Mad Dog checking on him. Initial report was a tore calf, but I am happy to report that Wild Think has since checked in and the ER Doc only think’s its a strain. Otho visit on Monday to confirm.
Once you reach the end of the road, Mary with big boy step ups near the bridge (very high car barrier). Once 6 is in, everyone do 10 more.
Mosey to hill near Mill Bridge playground. This is the first of the Doc recycled exercises. 10 Derkins at bottom of hill, run/walk backwards up the hill, 10 squats at the top. Repeat for 5 total sets. It was at Doc’s workout that I realized walking backwards up a hill is harder than forwards….who knew. It burns the quads.
Mosey down train stopping at trail barriers for squats while 6 gets there. Then mosey again to the first field on the right.
Another Doc recycled exercise. 100 yard field – 10 merkins every 10 yards with a bear crawl in between. 1 problem – we were on a soccer field…..(what a horrible sport Dancing Bear). So I decided 5 bear crawls would be about 10 yards (I was wrong as we finished near mid field). These suck as bad as the sound. I hate doing them, and I think most of the pax would agree that they hated them as well. Its a lot of push ups. Some would argue too many push ups….and they would probably be right.
Mosey to another field for Star Fish work. 5 Squat hops in the center. 15 berishnicoffs in two of the corners (right leg in one, left leg in the other). 30 monkey humpers (complete with sound effects from bread bowl). And finally 30 20 Knee Maktar Jai’s Hydro Jacks (Thanks to Posse for the lexicon correction). As you can see, I modified the count of the Hydro jacks after seeing how long it was taking to do them. Several pax finished early and Married (not my thing, but what ever floats their boat).
Mosey back to the other soccer field for 4 quarters. 2 minutes to sprint the width (short) of the field and back a total of 4 times. For those really good at math, that gives you 30 seconds to run across and back. Hopefully you do it faster than 30 seconds to allow for a quick rest before going again. Deadwood was gracious enough to be our coxswain timer. After the 4th quarter, I decided we needed over time so we did it a 5th time.
We were running ahead of schedule and I was breathing hard so I decided we needed a quick ab workout. Circle up at cul de sac for Jack Webb count of Heels to heaven and LBC’s. I decided to start the count and send it to my left. A couple pax struggled with the counting but Deadwood was there to complain, yell, offer corrective assistance to the pax.
Watch check -3 minutes. Partner Pushes up the hill. Time – Circle Up and Count Off.
MOLESKIN
Thanks to those that joined today. Past workouts at Commitment tend to over use the paved spots. It was nice to get out in the grass today. I attempted to warn pax twice yesterday with subtle hints that we would be doing a lot in the grass. Moneyball apparently got slightly offended quickly snapping back at my Homer Gif. It was nice to get one last jab in before he rides off into the sunset. (If my Wolfpack weren’t currently losing to Cambell I would rag him about Tennessee losing to Liberty – but after both teams starting hot…we both appear to be in a downward spiral at the worst possible time). Countdown to Dana (Cambel grad) giving me hell on GroupMe….3….2…..1…..
Blades of Glory pushed hard at the end with the partner push. I love that exercise as it gets your heart rate going fast really quick.
Glad to hear Wild Thing’s injury is only a sprain and not a tear. He will still likely be out several weeks and as many here know from calf injuries of your own, its a tough thing to heal completely from. Hoping for a speedy recovery for him.
Keep Damascus and his family in your thoughts and prayers. His Father in Law was given a grim diagnosis of Stage 4 Pancreatic and liver cancer.
Bread Bowl awkwardly making sex sounds while doing monkey humpers might have been the greatest think I’ve heard so far today. I’m not sure who was more upset/offended – Transporter or Dough Boy. I love having bread bowl at workouts. He definitely adds some spice.
Carb Load becoming a regular. Slowly moving towards the front of the pack. He killed the push ups today.
Speaking of Merkins….we did 170 of them today…yikes. That’s too many. On top of 55 carolina dry docks. Sorry guys. Blame Doc.
I called for Carolina Dry Docks and Heels To Heaven in a workout proving once again that you can’t trust a thing I say (Previously I stated I would never do both of those in the same workout since they have the name of my arch nemesis/rival in them). I should have thrown some dying cock roaches in there for Posse to enjoy my pain with me (I doubt many will get the reference so I will explain it….South Carolina’s football stadium is often referred to resembling a dying cock roach).
I wend undefeated in tic tac toe at coffeteria (2-0-1). See what your missing by going straight home?
ANNOUNCEMENTS
Apparently Deadwood is now our spokesperson. (Rubbermaid seemed to have concern that he was our face to the community). Nesbit will start locking their gates in the coming months. When that occurs, we will need to shift parking over to Kensington Elementary School. They don’t mind us using the park according to DW – not sure why they will start locking the gates though. In addition, the town advised DW that they will be looking to add some workout equipment to Nesbit. DW mentioned pull up bars. I’ve got my fingers crossed for some dip/supine bars as well. Also, DW stated that he has been working with the town to allow us access to the playground for Floater workouts.
Fix it For Christ is coming up in a couple weeks. Sign up using the link on the news channel and make sure to include that you are with F3. I am gone that weekend, but looking to team up with one (or more) of you earlier that week. Work starts Wednesday so maybe some of the group can get together for a Friday morning work day.
Christ Closet is donating clothes next weekend in Salisbury. They need help loading trucks Friday night. It sounds like they may shift the time up to 6:00 pm. Look for directions on the news channel or contact Shop Dawg, Legal Zoom, Ackbar, or Ice 9 (just to name a few).
Also, next Friday is Money Ball’s going away party. 7:00 to 9:00ish in downtown Waxhaw. More info to come as the date draws near. I highly encourage Money Ball T shirts, baseball cards, and Meme posters be included at the event. Deflated’s Photo Shop and Lawson’s print shop, please get to work.