Author Archive Hair Band

A little of this, a little of that, and a lot of Merkins.

So I needed to update the F3UnionCo Q calendar and realized Bernanke’s sign up was missing 4/16. I figured he was being sneaky and had a surprise Q lined up. #BenefitOfTheDoubt
But no, I should have went with my gut that it was a brain fart and he just missed a week. So with my new job I know I may be a little hit or miss for a while but had the ability to Q this week and offered up my services.
I didn’t get an answer until I saw a facebook post with a pic of my awkward transition pic from skater to rockstar mentioning I’m on Q. I did offer up my own pic of a more complete rockstar pic, not sure it helped my cause but figured it couldn’t hurt at that point. #TheGoodOleDays

At 0529 I gave the disclaimer and we were off for a #HairbandM… #HairbandHalfMile
* Due to the limited sleep the night before the events captured here may or may not be true. #SleepDep
COP
SSH x 25ish
Imperial Walkers x 20ish
Low Slow Squats x 20ish

The Thang
Partner up and line up! P1 bearcrawls, P2 runs to the 2nd “peninsula” (about 80 yards) then pinballs back to flapjack and continue the bearcrawl while P1 runs, continue alternating until you have bearcrawled to that peninusla.
LBCs while waiting on the 6, once the 6 are in, 30 LBCs in cadence.

That was so much fun let’s do it again! This time the sign at the end of the road is the point we are aiming for. (about 135 yards)
When done do Dollys while waiting on 6

Next line up again at the first light pole, 10 merkins, run to the next light pole 10 merkins and continue this until the end of the road. Shouts rang out of tall or short light poles? My answer, yes, all the light poles. (5 light poles=total of 50 merkins.) When done, squats while waiting on the six then 20 flutters in cadence.

Line up again, this time lunge to the first light, run to the next one, lunge to the 3rd etc. until we get back to the stairs by the parking lot.

The next Thang is a horrible version of 4 corners where we build on the exercise from the prior corner:
Corner 1: 10 merkins, run to the next corner
C2: 10 merkins, 10 wide arm merkins, run to next corner
C3: 10 merkins, 10 wide arm, 10 staggard (5/5) run to next corner
C4: 10 merkins, 10 wide arm, 10 staggared, 10 hand release merkins run back to first corner.
After all the bearcrawls and 50 merkins earlier I could sense the love. #PeoplePleaser Who needs their arms and chest anyway?
Next round!
C1: Carolina Dry… wait no change that to 20 monkey humpers #Mercy
C2: 20 Monkey humpers, 20 LBCs
C3: 20 Monkey humpers, 20 LBCs, 20 flutter
C4: 20 Monkey humpers, 20 LBCs, 20 Flutter, 20 Dollys? #SleepDep is kicking in
Last round
C1: 20 Peter Parkers
C2: 20 Peter Parkers, 20 Parker Peters,
C3: 20 Peter Parkers, 20 Parker Peters, 20 V-Ups
C4: 20 Peter Parkers, 20 Parker Peters, 20 V-Ups, 10 burpees run back to the start then run back to the cars and circle up on your six!

Mary
Flutter x 25 in cadence
Pretzel Crunch x 20 (10 each side) ic
Back scratcher x 15
Times up!

Moleskine

After a stupidly late night with maybe 4 hours of sleep I was thankful I got up to my alarm. I pulled in the parking lot that morning and saw an abandoned car, no doubt left behind by Glass Joe getting in a prerun, the mysterious dog walker that is always lurking with his pooch and a pickup truck parked just far enough away from the other cars to be sketchy at 0515, turns out it was sketchy, it was Horsehead making a rare enough appearance that I forgot that was his truck.

Overall it was a cooler morning which felt great, if Arsenal had posted he probably would have had 3 layers on… which is probably why he didn’t post. It was also good to see The Wall back out on a Tuesday!

There was a lot of complaining going on which I take as a good thing and yes it was a lot of merkins, about 150 of them. That was enough for Glass Joe to ask if I was doing another stupid merkin challenge… Nope, just a stupid merkin filled Q, Summer is coming so we need to step up the #BeachBod

Announcements
Nomad is in the midst of some life change and has relinquished his role as co-site Q of Thrive, stepping up in his place will be Full House!
Thanks for stepping up brother and it’s always good to balance co site Qs, Bernanke with the #Respect and Full House a #HateHate.

A solid effort was put in by all this morning and it is always an honor to lead!

Aye!
Hair Band

Luck Of The Draw

Better late than never and unfortunately I waited to long and not sure If I named all 13 PAX correctly so chime in if I forgot you or if I said you were there and were not!

The thing began with a disclaimer as usual but since we had 2 FNGs I made sure I was a little more thorough and off we went for a quick #HairbandMile.

COP
Side Straddle Hops
Imperial Walkers
Low Slow Squats

Let’s mosey!

The Thang
Grabbed my newly unwrapped deck of F3 cards for a luck of the draw beatdown. Each PAX will pick a card and we will do what fate has told us to.

For reps, face cards are the number +10, royals are 25 and Aces are 100. (unless it was a distance based exercise then the number was the amount of times)

Since the cards were picked up by Bernanke they didn’t stay separated for me to be able to write them down. But I was getting FNG info so not busting chops (completely)

Here are some that I remember:
Bear Crawls about 30 yards 7 times
Ranger Merkins
Merkins
Carolina Dry Docs
Backward run 30 yards 6 times
a few #HairBandMiles thrown in for Glass Joe who wanted a break from all the Merkins
100 Calf raises. #CrowdPleaser and historical #GypsyKiller
LBCs

Unfortunately I can’t remember the rest, but we went around the circle twice. 26 cards plus a few laps made for a tough beatdown and was a good way to just do something different and also to show that not every time I Q at Thrive needs to be the #ThriveChallenge.

Welcome to Unplugged and Ike, hopefully we will continue to see them posting a bunch in the future.

Always an honor to lead!
Aye!
Hair Band

Thrive Challenge Nov 2018

Somehow I posted this backblast late, I would call it laziness except I posted one for someone else and for my Q at Conviction which happened a day later. I guess Willie Wonka’s words hold true, “You have to go forward to go backwards.” #Wisdom

Anyway here is The Thang:

The Thrive Challenge is always a different F3 workout, no cadence, no COP, no Mary.
This is you vs you to set a baseline (If your first time) to compare back to at a future challenge or hopefully crush your last challenge if not your first.

It goes like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/3 of a mile.
Get back and complete exercise 2, do lap, etc.

Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.

Here is the list:
Mountain Climbers – 100 (count each leg as one, i.e. civilian count, 1, 2, 3, 4, 5, 6, etc. if you have posted you understand how for some this is the challenge. #SMH)
Lap
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Lap
Merkins – 100 (25 wide, 25 regular, 25 narrow (elbows close, also called “perfect Merkin”), 25 diamond)
Lap
Burpees – 50
Lap
Carolina Dry Docks – 100
Lap
LBCs – 100
Lap
Jump Squats – 100
Lap
Dollies – 200
Lap
Squats – 100
Lap
Rock Hoppers – 100
Lap
Russian Twists (American Hammer) – 100
Lap
Burpees – 100
Lap
Burpees – 200

Apparently too many of the PAX were scared off by #Cantore because there were only 4 of us there, the rest can turn in their man card to the main office.

Results (current in bold, your prior results in italics):

Bonhoeffer – 3/4 lap after dollies – 129 Dollies
Shepherd – 21 Squats – 20 Dollies
Gypsy41 American Hammers – 82 Squats
Hair Band – lap after dollies – 3/4 lap after LBCs

Moleskine:

My timing is getting better and of course there is less info to convey with only 3 other PAX who have done this before. I try to get the info out before hand but allow 2 minutes in case there is someone new. There wasn’t today but I want to stay consistent.

As I have said before if you do not beat your last results there can be valid reasons, lack of sleep, not hydrated well, but more importantly as you get stronger you will be able to have better form in many of these things and that could take a little longer.
There is nothing wrong with being a little slower while having better form. Fortunately we all beat our last results and I know Gypsy has that set of 100 burpees in his sights!

While there is not much actual leading at this type of beatdown it is still awesome to see everyone pushing themselves and an honor to be a part of a group of men to always try to excel, AYE!

Hair Band

A Beast Lurks In The Gloom

The call went out for a Q at Conviction, not my normal routine but I have been there before so I accepted the call to Q and lead 7 PAX through the cold, rainy #Gloom.

Let’s mosey!
A quick #HairbandMile to get the blood flowing then circle up for
COP
Side Straddle Hops x 20
Oh look it’s Lamont!  5 burpees OYO
Imperial Walkers x 20
Low Slow Squat x 20

Enough of that, let’s mosey!

As we ran up and around the side of the school I heard some concerned #Mumblechatter from Shep, sounded like they don’t go that way often… or he was just surprised I was running. While I could not hear it I could sense E-Harmony would be concerned also. #LowMileageBrotherFromAnotherMother
A little more chatter as we went past the playground without stopping until we got to the picnic tables.

20 Step ups
20 Dips
10 Merkins

3 rounds and go!
At roughly round 2 Bullwinkle decided to join us. Lucky for him it’s not a large AO since we stay fairly local during the week.

Let’s mosey some more!
As we found our way back to the front of the school lot we were greeted by the Beast!
6 exercises, 6 stations, 6 reps at each station

  1. Hand Release Merkins
  2. Jump Squats
  3. Monkey Humpers (before the teachers show up)
  4. Dollys (Getting up is half the battle. #TWSS)
  5. Merkins
  6. Burpees

Next partner up…
P1 runs basically a #HairBandMile around the parking lot, P2 does called exercise then flapjack

Round 1: LBCs
Round 2: 20 squats then 10 Merkins repeato until partner returns
Round 3 was a little different: P1 runs to the end of the lot and does 10 SSH then run back while P2 does… Dollys? I can’t remember #O2Dep

Circle up for 6MOM

Flutter x 30
Backscratcher x 25
Superman Bananna

Done!

Ye Olde Moleskine

It twas a cold, dark wet morning, none of which describe the start to any type of pleasurable experience, well…. nevermind.

But it was time for some PAX to reinstate their man card after so many missed the prior morning at #F3Thrive and a similar cold wet nastiness. But all was good, we started moving quickly and got the blood flowing. Strong work by everyone out there, especially those that had good form on the reps but the rest of you (GJ) at least got out of bed and showed up, that is better than many others who could not escape the #Fartsack.

Announcements

Convictions needs more Qs so get signed up!
Congrats to e-Harmony will should be starting his new job after Thanksgiving
And #TClaps to Glass Joe for keeping the promise he made to his mom prior to being “taken home” as she struggled with cancer… To take care of his girls, a big part of that was F3 and a journey of losing about 50lbs. We are all here to push each other and make each other better, it’s that accountability that makes this more than a workout. Its as much the 2nd and 3rd F if not more that makes this an amazing organization and can change lives.

Always an honor to lead! AYE!

Hair Band

2020 Campaign Kickoff

(Posted on behalf of The Wall)

Four men gathered at Shiloh Elementary to get a jump start on the 2020 election season on a pleasantly warmish morning for November. That’s a big crowd for Conviction. All vets, but I disclaimed anyway as I could sense the pax ready to pounce on any VQ errors and omissions. Not to worry there would be plenty more opportunities for that in the next 45 minutes.

Mosey through the parking lot

COP

Windmills x 12 IC
Supermans Mountain climbers x 20 IC
Merkins x 10 IC
Imperial Walkers x 20 IC

The Thang
Bearway to Heaven – bearcrawl 6 parkings spots then 1 merkin; bearcrawl 5 spot then 2 merkins etc.
Mosey around to the bus parking lot – sets of run/monkey humpers/run/low slow squat.
Partner work. Run around the track in opposite directions, then hand-slap merkins at halfway points.
To the playground for three sets of derkins, supines, and dips.
To the rock pile for two sets of curls, presses, and skull crushers.

Mosey back to the front lot for

6 MoM
Each pax called an exercise. Did Freddie Mercs, dolly, back scratchers, lbcs, and a couple of other things I don’t remember.
Moleskin
Four men out and four men back.

SometimesI think we sort of take that for granted.

Thanks to Hair Band for the timely advice. Saved me from leading the pax in a game of cheez wiz roulette through moving school busses. Thanks also for not over correcting on every Q fail! I’ve actually heard him give veterans Q’s a harder time.

eHarmony was upfront and didn’t hear him complain at all. Must have saved that for when I was out of earshot. Last time I was at Conviction he was jumping to the top of the picnic tables during step-ups. Must be all the SSH we are so fond of in Union county. Congrats on the new job!
Crypto is great to have in the pax for a VQ. Just follows along, and keeps the eyerolls to a minimum while the Q announces the next set.
Was Bullwinkle present? He was not. Not to worry, he was scorned for his failure to show, as is the custom here.
Thanks for the chance to lead, it was a lot of fun. According to back half of Hair Bands “compliment” I will be better at it the next time around. I started in F3 in April 2017 and managed to avoid Qing for quite a while through some handy excuses.

Bells and bands… Hair Bands

The #Shovelflag was securely planted and 0530 was on the clock so let’s go!
Hairband mile to warm up

COP

SSH x 20 IC
IW x 20 IC
Low Slow Squat x 15 IC
Peter Parker x 10 IC
Parker Peter x 10 IC

The Thang (with Hair Band friendly tunes)

Partner up, P1 does called exercise and P2 moves, then flapjack…

Partner 1 – upright row
Partner 2 – run Hairband Mile
Flapjack

Partner 1 – goblet squat
Partner 2 – run HB Mile
Flapjack

Partner 1 – OH press
Partner 2 – waiter carry to end of lot and back
Flapjack

Partner 1 – thruster
Partner 2 – waiter carry to end of lot and back
Flapjack

Tabata time! (30 secs on 10 secs off)

Shoulders

1) snatch right
2) snatch left
3) Clean and press right
4) Clean and press left
5) OH press

Legs

1) t bag squat
2) good mornings
3) lunge right
4) lunge left
5) jump squat (no bell because that would be an even dumber idea than what we usually do)

Arms

1) curls
2) tricep extension
3) Clean right
4) Clean left
5) swings

Suicides with swings 5, 10, 15,  to the arrows in the parking lot

6MOM

Rosalita
Backscratchers
some other things I can’t remember

COT

Ye Olde Moleskin

Strong work by everyone out there, keep reaching out to those around you and let’s get some FNGs into the mix!
Remember Gypsy is still needing PAX on 11/10 for Speed For Need so reach out if you are available. I believe it is right in Matthews so it’s close by!

Always and honor to lead,

AYE!
Hair Band

Thrive Challenge is back!

This is always a different F3 workout, no cadence, no COP, no Mary. This is you vs you to set a (new) baseline to compare back to at a future challenge.

It goes like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/3 of a mile.
Get back and complete exercise 2, do lap, etc.

Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.

Here is the list:
Mountain Climbers – 100 (count each leg as one)
Lap
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Lap
Merkins – 100 (25 wide, 25 regular, 25 narrow (elbows close also called “perfect Merkin”), 25 diamond)
Lap
Burpees – 50
Lap
Carolina Dry Docks – 100
Lap
LBCs – 100
Lap
Jump Squats – 100
Lap
Dollies – 200
Lap
Squats – 100
Lap
Rock Hoppers – 100
Lap
Russian Twists (American Hammer) – 100
Lap
Burpees – 100
Lap
Burpees – 200

This is always tough, as a challenge should be, and I believe this is the first one we have done in the warm humid #Gloom of summer and this group of PAX did a great job!

Here are the results for each guy (prior results in italics if available):

Shepherd- 20 Dollies – 2/3 lap after dolly
Hair Band- 3/4 lap after LBCs – finished jump squats
Woody 1/2 lap after jump squats
The Wall – Started lap after CDDs
Spielberg – 1/2 lap after LBCs with modifications
Bernanke – 65 Dollies
Full House – 30 Dollies
Tesla – lap after burpees
Kili – 1/2 lap after LBCs with burpee modification
Lumberjack – 1/4 lap after squats

Awesome work guys!

Moleskine:

I am trying to get more efficient in using our time etc. and one thing I did today was make sure we start at the same time, no false starts by anyone… or someone in particular. Today we had a minute or 2 in the beginning that I think we can gain back next time around after instructions so you will have that on your side in the future which will be helpful.

Now that the challenge is done you know what to work towards. This beatdown sucks, I know because I was told multiple times that I was hated today. As men we like a challenge and we like to see progression in what we work on so bring your hate, the reward will show in your hard work as we do this the next time and you go past today’s stopping point.

Always an honor to lead, push… and be pushed with this group of guys, AYE!

Hair Band

Remembering ORW

Operation Red Wings, it is the story where the movie Lone Survivor came from. The anniversary was on June 28th but due to the way the schedule worked out, today was the day we honored those that were lost.

The call went out for everyone to bring a ruck/backpack with some kind of weight in it. Not being sure who would bring them I planned for the worst and hoped for the best.

I got there early to set out the stations and along with them, printed out info sheets on some of the 19 that were lost that day as part of ORW.

To my happy surprise we had a ruck for everyone, some with ruck plates, some with bricks etc. Very quick disclaimer since we had all regulars and into…

COP

A quick #HairBandMile
20 Side Straddle Hops In Cadence
20 Imperial Walkers IC

The Thang

I went into a quick history of ORW/Lone Survivor and explained that to honor those lost we will ruck the entire workout (modify as needed of course). Special Forces can often have about 70lbs that they carry as part of missions so while we won’t carry that much we will all be carrying extra weight. Also a strong theme in the military, Lone Survivor and F3 is no man left behind, it’s a brother hood so we will partner up and the partners stay together the entire time.

At each station I left an info sheet about some of those lost that day. You are to take 30 seconds or so to read that before beginning the exercise to appreciate and remember those that sacrificed everything.
Everyone RUCK UP! The stations were:

  • Quick ruck “shuffle” out to the track and back (.10 mile) , you are the timer.
  • 15 Supine Pull ups/ 15 squats (w/ ruck on of course) continue alternating until the track ruckers are back
  • “Sandbag Mile” with ruck on, pick up the sandbag, squat, throw it, walk up to it and repeato about 25 yards out and back
  • Merkins w/ ruck
  • Kettlebell bear crawl w/ruck about 30 yards out and back

We rotated through this for about 35 minutes

5MOM
Flutter press w/ ruck
Back Scratchers
LBCs

DONE!

Ye Olde Moleskine

I was happy to see most brought a ruck and since a couple of us had extra everyone was good to go. Most of us had ruckplates, bricks etc. but the creativity award goes to Woody who had a ruck full of bullet casings! #TClaps

Smaller group today but once we get going numbers don’t matter and it was great to have The Late Show back out in the Gloom! #Kotters

Wearing the ruck really changes up the workout and most would probably agree but I thought it would be a good change of pace and for an great reason. Always an honor to lead, and we need more Qs so step up and take the lead, we need you!

Here are the names of the 19 lost during ORW June 28th 2005:

Navy SEALs

SEAL Delivery Vehicle Team 1, Pearl Harbor, Hawaii.

  • Lt. (SEAL) Michael P. Murphy, 29, of Patchogue, N.Y.
  • Sonar Technician (Surface) 2nd Class (SEAL) Matthew G. Axelson, 29, of Cupertino, Calif.
  • Machinist Mate 2nd Class (SEAL) Eric S. Patton, 22, of Boulder City, Nev.
  • Senior Chief Information Systems Technician (SEAL) Daniel R. Healy, 36, of Exeter, N.H.
  • Quartermaster 2nd Class (SEAL) James Suh, 28, of Deerfield Beach, Fla.

SEAL Delivery Vehicle Team 2, Virginia Beach, Va.

  • Gunner’s Mate 2nd Class (SEAL) Danny P. Dietz, 25, of Littleton, Colo.

SEAL Team 10, Virginia Beach, Va.

  • Chief Fire Controlman (SEAL) Jacques J. Fontan, 36, of New Orleans, La.
  • Lt. Cmdr. (SEAL) Erik S. Kristensen, 33, of San Diego, Calif.
  • Electronics Technician 1st Class (SEAL) Jeffery A. Lucas, 33, of Corbett, Ore.
  • Lt. (SEAL) Michael M. McGreevy Jr., 30, of Portville, N.Y.
  • Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor, 30, of Midway, W.Va.

Army Night Stalkers

3rd Battalion, 160th Special Operations Aviation Regiment (Airborne), Hunter Army Air Field, Ga.

  • Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio.
  • Chief Warrant Officer Corey J. Goodnature, 35, of Clarks Grove, Minn.
  • Sgt. Kip A. Jacoby, 21, of Pompano Beach, Fla.
  • Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Ind.
  • Maj. Stephen C. Reich, 34, of Washington Depot, Conn.
  • Sgt. 1st Class Michael L. Russell, 31, of Stafford, Va.
  • Chief Warrant Officer Chris J. Scherkenbach, 40, of Jacksonville, Fla.

HQ Company, 160th Special Operations Aviation Regiment (Airborne), Fort Campbell, Ky.

  • Master Sgt. James W. Ponder III, 36, of Franklin, Tenn.

 

Beach ready

With me going to the beach next week and I am sure others will follow as we head into summer we needed a good all around beatdown to get #Swole and impress the M. here is how it went…

Lets mosey for a quick #HairbandMile

COT:
SSH x 25
IW x 25
Little arm circles 10 forward, 10 backwards
big arm circles 10 forward, 10 backwards
Low Slow Squat x 15

Grab the bells and head to the curb closest to the school
The THANG:

ROUND 1

  • 4 snatch R / 4 snatch L, Run to parking lot line and back
  • 8 snatch R / 8 snatch L, Run to curb and back
  • 12 snatch L / 12 snatch L, Run to sidewalk at top of hill and back
  • Reps were 5/10/15 for KBs < 35 lbs

ROUND 2

  • 4 high pull R / 4 high pull L, Run to parking lot line and back
  • 8 high pull R / 8 high pull L, Run to curb and back
  • 12 high pull L / 12 high pull L, Run to sidewalk at top of hill and back
  • Reps were 5/10/15 for KBs < 35 lbs

ROUND 3

  • 8 Dolly with KB Press, Run to parking lot line and back
  • 16 Dolly with KB Press, Run to curb and back
  • 24 Dolly with KB Press, Run to sidewalk at top of hill and back
  • Reps were 10/20/30 for KBs < 35 lbs

ROUND 4

  • 4 clean R / 4 clean L, Run to parking lot line and back
  • 8 clean R / 8 clean L, Run to curb and back
  • 12 clean L / 12 clean L, Run to sidewalk at top of hill and back
  • Reps were 5/10/15 for KBs < 35 lbs

ROUND 5

  • 8 curls, Run to parking lot line and back
  • 16 curls, Run to curb and back
  • 24 curls, Run to sidewalk at top of hill and back
  • Reps were 10/20/30 for KBs < 35 lbs

ROUND 6

  • 8 tricep extensions, Run to parking lot line and back
  • 16 tricep extensions, Run to curb and back
  • 24 tricep extension, Run to sidewalk at top of hill and back
  • Reps were 10/20/30 for KBs < 35 lbs

5MOM

Flutters x 25
Rosalita x 20
Backscratchers x 20

DONE!

This is a tweaked/recycled version of an old Tiger Rag Q at Skunkworks, it was a solid beatdown and not much mileage but around 1.5 miles with the running we did do.

Great to see Playoffs back at it after an extended break due to job change etc.

Great work by all out there, and while we do bust chops at any workout, when I talk about form at Overdrive it is out of concern for safety. Gear is a different beast and I don’t want anyone getting hurt out there. If we need to do another KB 101 type thing we will.

Always an honor to lead, AYE!

Hair Band

The Angel is here

For about 3 weeks now Bernanke in his old age has mistakenly preblasted I was on Q at Thrive. Well, his wish finally came true… of course he didn’t show up to experience the satisfaction of said Q.

Oh well, lets mosey! A quick #HairbandMile to get the blood flowing ending in a different spot than usual for COP just to be different.

COP:
Side Straddle Hops X 25
Imperial Walkers X 25
Low Slow Squats X 20

Some random #Mumblechatter was in there, a few short jokes I think but they probably went over my head. #OwnIt

Lets mosey!

The THANG:

Grouped up at the road with instructions… You know the Beast, run stopping at 6 stations, 6 reps of called exercise at each stop then run back to the starting point and regroup.

Well,The Bible says 7 is the perfect number so we will use the trees as markers and there are 7 of them ahead of us and 7 reps at each. Beast? No, Angel… or Angel of death?

Here are the exercises for the Angel:

  • Merkins
  • Monkey Humpers – while it is still dark
  • Squats
  • Jump Squats – #Crowdpleaser after squats
  • WWII Sit ups
  • Rockhoppers
  • Burpees (Start at 1 and add a rep at each stop)

Mosey over to the picnic tables for:
20 step ups (20 times off the ground)
15 Carolina Dry Docks
Run to Carolina Courts building and back

Repeato until time called.

Roughly 2MOM:

Flutter x 25
Rosalita x 20ish
Maybe something else I can’t remember a the moment.

DONE!

Ye Olde Moleskine:

As we were waiting for the PAX to assemble I see an oddly familiar red car pull in… That looks like… Nah… Wait, it is Jabberwocky! #Tclaps for branching back out to add another post to your week!

During the Angel after the first round we regrouped doing LBCs while waiting on the six, thanks for the call out by Gypsy that we may be there for a while so I called an audible for us to run and pick up the six. We did the same for the second round, after that it was deemed we were all close enough and nobody would get lost so just move on to the next round as you get done.

Overall we were close to 2.5 miles which for one of my Qs is rare and surprised many PAX. #KeepThemGuessing
And Thurston correctly pointed out I had us hit basically every body part, summer is coming we need to impress our wives. #BeachBody

Solid work by all, guys pushed themselves and modifications made where needed. The growth continues when you come back and don’t need to modify like you did the last time and with this group the encouragement is always there to be better. #AlwaysPushedAlwaysPushing

A little PSA as we head into Summer, stay hydrated! It is really important and easier if you just make it a daily thing not just before a workout.

Thanks for the opportunity to lead, always an honor!

Aye!
Hair Band