Author Archive Gypsy

Back to the Basics

Pulled into the Conviction AO a little early to set up for a very simple Q this morning and much to YHC delight, there were already a half dozen pax enjoying the wonderful warm weather today.

I will have to chat with them in a bit since there was setup to do.

Grab my rucksack full of bricks/papers and start off on a quick mosey to the bus lot (or better known as a Hair Band pre-run) to position the pain stations.  Returning to the site launch point to find 18 pax came in for this midweek convergence F1 event. The goal was to do JUST 1 lap around the AO, JUST 1 lap around the bus lot track, a couple merkins and some lunges… that’s it… back to the basics.  Easy right?  (or at least it looked that way on paper.)

Half winded already from the setup, I knew this was going to be a fun morning workout.

Welcomed all our brothers from around the F3 nation that joined us this morning, introduced Co-Q: Chum, disclaimer given, and started on a Mosey.

COP

  • Side Straddle Hop x 20 (except Glass Joe who was still waiting on an invite from the Q to start or exercise or move or something  🙂 )
  • Low Slow squat x 20 (ok, I had the squat part right, it was the slow part I had to work on)
  • OYO 10 second count Michael Phelps (With a warning that we need to loosen up the shoulders and arms for the Thang)

Let’s mosey, some more.

Around to the bus lot.  A few pax happened to notice equally spaced items on the track and the mumble chatter started. (thus, that dang rucksack pre-run earlier)

The THANG!

Simply put, one lap around the track with a few merkins mixed in and followed up by a few lunges.

A little more detail:  each pax randomly selected a starting location on the bus lot track that was indicated by a piece of paper.  There were 6 pieces of paper spread out equally around with instructions for what to do at that station and how to get to the next stations.

The papers included the following:

  • 25 Merkins: Bear crawl to next station
  • 25 Diamond Merkins:  Crawl Bear to next station
  • 25 Wide arm Merkins: Crab crawl to next station
  • 25 Carolina Drydocks:  Crawl Crab to next station
  • Dragon Merkin to next station (AKA mobile Peter Parker merkin)
  • 25 Hand release Merkin: Inchworm walk to next stations

Plank up for the 6 and hand the Q off to Chum.

 Time for some simple lunges.

The good thing about this wonderful AO, is there is a lined bus lot for parking and never any busses.  This makes it great for things like wind sprints, suicides, and yes markers for how far to go on lunges.  Chum decided it would be unfair to the PAX if we did not utilize every one of those parking lines this morning for his part of the Back to the Basics convergence beatdown.

Start on line one:  deep knee to ground walking lunges to next line and run backward to start line.  Deep knee to ground walking lunges to line 2 and run backward to start line. 15 mins later, Deep knee to ground walking lunges to line 11 (if you still can) and run backward to the start line.

Run one lap around the track

Hold for the 6 (aka YHC) and mosey back to the launch point for some Mary

Mary:

  • Knees to elbows (reverse LBC) x 20
  • Dying cockroach x 20

DONE!

 

Announcements

Sparta Moderate running AO tomorrow at Socrates academy in Matthews

F3 Charlotte Men’s Winter 2018 Healthy Eating Challenge starts 1/15 (lasts 6 weeks) Register at https://goo.gl/nQ8Ptp Or call 704 891 5026

MECA Region Winter party: Saturday 1/27/2018 at Cabarrus Brewing Company (7:30 pm launch time) RSVP requested: Pre-blast for further details: https://f3-meca.com/2017/12/29/1st-annual-meca-region-winter-party/

Returning the mid-week travel experience, Mint Hill Pain Academy is hosting Union County for a mid-week convergence the 2nd Wed. in Feb.

MoleSkine:

It was excellent to see so many guys out this morning (and 3 AO shovel flags) for a mid-week beatdown.  Everyone put in very solid efforts and I appreciate all the mumble chatter letting Chum and I know that our very simple workout was enjoyed by all.  The verbal appreciation/encouragement with comments like “are you kidding me!!”, “I can’t feel my shoulders”, “is the modify a nope”, and my personal favorite… “I would not have modified bear crawls with lunges if I knew 15 mins of lunges was up next” enforced my drive as the Q to make sure YHC followed the basic rule of: “don’t Q it if you can’t do it”.  Over all, this morning was a simple winke to bring us back to the basics, However, as a good friend told me, “Simple” does not always equal EASY!!
Thank you all for allowing YHC to Co-Q this morning and I look forward to seeing you all again soon.

Respectfully,

Gypsy

What is a moderate?

~Post on behalf of Highchair

The Pax called for a moderate so I did my best to deliver. It went something like this:

Warm Up;

Slow mosey to the other side of the school where we circled up and did the following:

25 SSH

10 Wind Mills

10 Circle Merkins

20 Low Slow Squats

15 Imperial Walkers

20 Mountain Climbers

To get the heart pumping YHC instructed the PAX to line up on the first bus parking line for parking lot suicides.

At the first line, one burpee, run to 2nd line, 2 burpees, run back to start then back to 3rd line 3 burpees, rinse and repeat until the Q had to audible which resulted in cheers from the PAX. We did however make it to line 10 (out of 12) which meant we did 55 burpees. Good Job!! That was not moderate, my bad…

The Main Thang:

PAX lined up on white line again, laying on their stomachs and since this was such a success this past Saturday I thought I would duplicate. Each member would take turns calling out an exercise to the count of 20. First on stomach, then roll over to your back for another called exercise. This kept going until all 9 PAX called an exercise 2X. The result was a variety of Merkins and Mary. Very effective.

Mosey back to the other side of the school where we bear crawled half the distance of the parking lot, then in reverse, crawl bear half way back.

Still time for some Mary so we did some Homer to Marge and WW2’s.

AMEN!

It was an honor leading this fine group of F3 Brothers. And for the Mint Hill PAX, it only took me 10 minutes to get to Stallings Elementary.

HighChair

 

Thank you Lawrence Joel

Conviction: Moderate boot camp

6 PAX joined YHC for VQ this morning. With temperatures dropping and threats of rain, I was extremely grateful to have the help and support.

Short Mosey around main parking lot.

Disclaimer provided, Dedication presented:

Lawrence Joel (February 22, 1928 – February 4, 1984) was a United States Army Sergeant First Class who served in the Korean and Vietnam Wars. While serving in Vietnam, as a medic with the rank of Specialist Five assigned to 1st Battalion of the 503rd Infantry Regiment in the 173rd Airborne Brigade, Joel received the Silver Star and the Medal of Honor for his heroism in a battle with the Viet Cong that occurred on November 8, 1965. He was the first medic to earn the Medal of Honor during the Vietnam conflict and the first living black American to receive this medal since the Spanish–American War in 1898.

He is buried in Arlington National Cemetery Arlington, Virginia. His grave can be found in section 46, lot 15-1.

 

Warm Up:

15 Windmills (IC), 15 Chinook each arm (OYO), 15 Grandpa Jacks (IC), 15 Michael Phelps (OYO), 15 three count Merkins (IC), Mosey to Rock Pile and select your “workout buddy”.

The Thang:

–With the new “workout buddy” mosey to Bus lot and pair up for peer-to-peer workout encouragement.

For those looking for a little less moderate, recommendation that lead PAX members continue until 6 is completed or Modified Rock-a-bye Baby. (People’s chair with a rock: Chair position, starting with the heavy object over your head, bring down to chest, push object straight out (chest high) and then left to right (1 each) for russian twist, bring back to starting position over head. Repeat until 6 completes.) No takers on the Rock-a-bye baby.

PAX pair performs (46 * 2) 92 Upright Row

Partner 1 (with or without “workout buddy”) moseys to far side curb to complete 15 Rocky Balboa and return to switch with Partner 2 until 92 rows completed as team.

PAX pair performs (46 * 3) 138 Goblet squats

Partner 1 moseys to far side curb to complete 15 inclined Merkins and return to switch with Partner 2 until 92 squats completed as team.

PAX pair performs (46 * 3) 138 Overhead press

Partner 1 moseys to far side curb to complete 15 LBCs and return to switch with Partner 2 until 92 Overhead presses completed as team.

1 lap around the track with or without “workout buddy” with air squats holding for 6

Gypsy rock time: (Picked this one up from @Bullwinkle at #Piledriver)

15 curls, 15 chest press, 15 triceps press pass “workout buddy” to the left

…Repeat until your rock is returned to you

Mosey around to front of the school picnic tables

15 Derkins, 15 step-ups, 15 inclined merkins (Shake-n-bake wanted a few more so we did another round)

Mosey back to rock pit to return workout buddy home and return to center parking lot of Mary.

Mary:

Not much time left for Mary.. (Plus YHC was winded so I want to thank Madison for taking lead on cadence.)

LBC 15 IC

Moleskin:

Hats off to all you that Q every morning and make it look so easy. Thank you for everything you do every day. This PAX this morning really helped YHC stay with it and push through. Madison made sure we keep to proper form and Bullwinkle made sure he gave Madison reason to call out proper forms. Sorry about the Gypsy rock Choppa, but when your PAX include members like Shake-and Bake, Madison, Bullwinkle, and Arsenal you might end up with a rock that weighs as much as you do. Enjoyed the time with each of you, even if you looked at me like I was crazy when announcing new exercises. (look them up, they are in the Lexicon.) 🙂

See you in the Gloom.

Announcements:

Christmas Party 12/16/17:  https://f3southcharlotte.com/2017/10/27/2017-sob-holiday-party-pre-blast/

Moderate running meet up tomorrow Launch from Socrates Academy at 05:15

Joe Davis Memorial Run 1/6/18 Register here: https://joedavisrun.racesonline.com

Contact Bottlecap for basketball on 11/11/17