Author Archive Hollywood

Ignite This!

8 pax flat out refused to hit the snooze button and came to brave the dangerously misty conditions this morning to get in some miles and merkins.

Warmup:

Run long way to front of high school, then IW x10 IC, Merkins x10 IC, 6 Count Burpees x10 IC

Thang:

Run to high school parking lot, various lengths of sprints with merkins, dry docks, jump squats and burpees in between;

Then to middle school in front of the steps; merkins, diamond, stagger L, R, wide arm all x5 IC; then partner circle around the bus lots; 10 Hand slap merkins when meet; completed 2x

Straight shot from there to the front of the middle school; bench work; 15 step ups, derkins and dips; all x2; 10 6 count burpees

Run to end of drive up to Cuthbertson Rd.; 10 merkins IC, 20 jump squats IC, 10 dry docks IC, then run back to front of middle school

Loop around; complete Merkins, jump squats, lbc’s, start at 9 each, at every half lap reduce by 1 until finished

Ended day with some sprints with recovery jog around the parking lot; Total a little over 5 miles

Moleskin:

Nice work by all, good to have site FNGs Burpees McGoodfella and Landshark, both were out towards the front all morning. Look forward to seeing them back out again soon.

Botttlecap killed it on the loop at the end. Does that mean he sandbagged the beginning of the workout?

Moneyball was carrying a jacket around for some reason.  And just happy that calf raises aren’t allowed at this ao.

Halfback and Stub Hub both working their way back from 3 weeks of vacation. That was together, right?

Easy Button loves him some Ignition, overheard saying to his M that he can’t wait to Q it and show us what a real Q can do.

Just a really fast crew out there today, peeling back for the 6 was actually encouraged but not necessary due to the fact that we were all bunched together pretty well. Thanks again for the continued support of the newish workout and look forward to some of the Flash guys coming over and joining us soon for a change of pace.

Announcements:

Church on the Street; see Bottlecap for sign up

Open Door bible study; Sundays, Five Stones at 7am; no pre-work required; just come and listen

Christmas party 11/30-Providence Downs South

Three Forgot to Fartsack

Rainy weather moved us to the covered picnic area, where 3 PAX joined YHC on a fun filled mostly non-running gear workout.

Warm Up:

Took advantage of the minimal rain to mosey a couple of blocks and back; SSH x20 IC, MC x10 IC, Plank Jacks x10 IC, Merkins x10 IC, 10 burpees oyo

The Thang:

Under the picnic shelter next to the benches where the gear was waiting. Dumbbells from 25-55 lbs, 45 lb plates.

Cranked up the tunes. Turned on the lights. Explained the stations.

Tabata station work 45 seconds on, 15 seconds off

Stations were:

  1. kettlebell swings
  2. Goblet squats
  3. Plate carry
  4. Shoulder press
  5. Biceps curls
  6. Sandbag burpees
  7. Lateral raise
  8. Bent over rows
  9. Slam ball

Every so often, we would mix in regular burpees, derkins or merkins as another station.

After 15 sets, the rain held off a bit and allowed us to run to Providence Rd. and back. Back to the covering, 1 minute plank.

Then repeat stations for 15 more sets until time was up. Finished it off with 10 burpees

Moleskin:

This was actually the first workout YHC has Q’d with this little running. Not sure how I feel about it.  Decided to bring gear expecting weather-limited movement with more PAX but all appeared to have been scared off by the 4:45 downpour that likely made everyone (but the 3 studs listed above) hit the snooze button.   But for the most part, the rain held off until after we were done and we remained mostly dry despite the conditions around us.   Due to preference, some stations were skipped more often than others.  Some modifications were made.  But no quit and no train interruption made for a good workout.

Thanks to the 3 that braved the 5 mph winds and really light rain to join me this morning.   Hard work and great attitudes as usual.

Announcements:

Forest Hill Church-service 10/21 Cane Creek Amphitheatre

Fire That Baby Up

11 PAX to continue with the third installment of Ignition.   Judging by the really early arrivals, most were fired up and couldn’t wait to engage in some hard work.

the WARM UP:

Run long away around to the entrance of the HS.  IW x 10 IC, Merkins x10IC

the THANG:

Continue across street into Champion Forest neighborhood, Waynewood Dr.    2 forward, 1 back with the light poles until we reach the stop sign.   At light pole going forward, 10 burpees, going back, 10 merkins.  Collect the 6

Total 50 or 60 of each (lost track)

Right on Dobson Dr. -run until hit Waynewood, 10 Mountain climbers at each light pole.  Total -way too many. Collect the 6

Left on Waynewood, 10 diamond merkins at each light pole, switch to LBC’s 90% through.

At stop sign, 2 forward, 1 back with light poles until we reach the stoplight. Forward-10 jump squats, back, 10 CDDs

Back to HS-merkins x15 IC to collect 6

Down towards track-hey look, more light poles

Suicides-3 light poles and back to start, 10 lbc’s at start.     Finally, we ran back to the start, 5 jump squats at every other pole.  Meet up with Flash at COT

the MOLESKIN:

Dancing Bear and Deadwood-site FNGs pushed it today. Strong first showing.

The rest of the veteran crew went nonstop and all really seemed to be moving much quicker than the last couple of weeks.   The gap is noticeably shorter between front to back.  Mumblechatter was limited today, all that energy being used up to yell out for cars, or breathe.

And best of all, pre-workout concern of a Foundation Ole Miss Nipplepolooza part 2 was apparently avoided today.

All should have gotten in at least 5 miles today.   Thanks again for the support of the new site.

the ANNOUNCEMENTS:

Clothes closet-10/4/18, see Ice 9’s recent backblast

service opportunity-10/19 -8:30-12 Cuthbertson Middle-Career Day, message Bottlecap for details

 

Touring the Ridge

21 PAX joined YHC and decided to brave the perfect morning weather for a little tour of the school grounds.

Warmup: 

Disclaimer provided. Run around parking lot and down to other end.    All IC: Mountain Climbers x15, Peter Parkers x15, Plank Jacks x15, Merkins x15

Then run to other end of parking lot and back, 5 squats every third tree on way out (30), 5 jump squats every third tree back in (30)

Thang:

To side of HS: All IC- 5 merkins, 5 wide arm, 5 diamonds, 5 stagger right, 5 stagger left

Then pair up- P1 run to end and across street and back, P2 shoulder taps with feet on wall-100-200 per team depending on whether expert instructions were actually followed.

Back side of school -military count-5 each of merkins, wide arm, diamond, stagger right and left

Then P1 run around circle globe, P2 Jump squats -150 as a team

Continue to maintenance building-P1 run around building, P2 donkey kicks-150 as a team

Run around path to cafeteria-Squats x20 IC

Then P1 run down and around very small section of track, P2 burpees-50 as a team

Run back to start, stopping at end of parking lot, 5 merkins every third tree-Total 30

Various mary/planks were completed during the fun-All 1000 IC (Abs of Steel)

Moleskin:

It has to have been close to a couple of years since YHC last Q’d Dromedary so it was great to get back out and run around.   Been skipping Wednesdays recently because ?

Good to see many faces I hadn’t seen in a while.   We even had a Flipper and Ice 9 sighting.

As usual, plan was to keep the heart rate up while doing some good ol’ fashioned partner work.  Still got in about 2.5, which I know all appreciated.

Announcements:

Christ Closet Ministry-Service Opportunity, 10/4, please see Ice 9’s Backblast for full details

F3 Dads Camping-10/19-10/20, see slack channel for details

And We’re Off

The newest Monday morning workout in Western UC, also known as Ignition, made its debut at Cuthbertson Middle School. Born out of a desire from some of the PAX to get a bit more running in (and the ridiculously large numbers the ever-so-popular Flash has been pulling in lately), 9 made the decision to join YHC at 5:15 to break in and explore some new areas.

THANG:

Mosey approx. .8 miles out of the middle school and into the Lawson subdivision model home parking lot. Watch out for cars.

Short warmup consisting of merkins and low slow squats. We then proceeded to run up and down, back and forth through the many cul-de-sacs and streets the subdivision had to offer. We sprinted and moseyed when needed.  We did burpees, jump squats, diamond merkins, all other types of merkins, mary when not picking up the 6.

Then we ran back to meet up with Flash for COT. In the end, we totaled anywhere from 5.0-5.4 miles and enough exercises to satisfy the “non-runners”

MOLESKIN:

The plan for Ignition is simple. Keep the heart rate up while engaging in some good ol’ fashioned running mixed in with various exercises. YHC and site Q Halfback want to thank all those who came out to test themselves and help us introduce this workout to the PAX of Western UC .  The AO came together pretty quickly so it was encouraging to have 9 at launch.  I believe those that attended would say that they pushed themselves pretty hard today.  Most even said that they would return.

A little something about the PAX because the backblast is too short:

Bottlecap-dude just had hernia surgery a couple of weeks ago and out running around.  Or did he?  I believe only Moneyball asked to see proof of the incision site.  Gross

speaking of Moneyball-Definitely faster than he used to be, however I think he forgot the workout is 60 minutes, not 45. Where did he go?

Stub Hub-Officially a runner now per his leading of Pursuit.   But does he sandbag the first part of his workouts to socialize?

MadDog-Vowed never to come back.  Or did he?

Dasher-Running with merkins are a Dasher special.   Already signing up to Q. Will he find 10 foot walls for us to jump over?

Rubbermaid-so dialed in, when he arrived he left his 2.0 in the car with the windows rolled up. Says Ignition also fixed his fogged up eyeglass problem.

Cha Ching-The mumblechatter king. I’m sure he said this was his favorite workout he has ever been to? Pretty sure at least.

Halfback-Finally realized in the last month that 40 year olds shouldn’t be faster than him and has corrected that problem.

Thanks again.

ANNOUNCEMENTS:

Ignition rolls out again next week, Halfback on Q weather permitting

 

Impromptu AMRAP: The Return

We welcomed back the return of Impromptu’s Monthly AMRAP challenge after a long summer hiatus.  A new but similar designed course awaited the PAX, and judging by the 24 PAX that showed up, they were eager to test themselves and take their shot at the best of what Cuthbertson MS has to offer.  After a quick lap around the course to explain the exercises, off we went.

The Thang:

AMRAP challenge. Consists of a .5 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible. Stations included in the chart.  20 of each exercise (burpees were based on the # of laps completed). Results are included to track monthly progress.  Example: 4.2 means  4 laps, plus completion of Bear Crawl

PAX

Sept

Stations

Halfback

5.0

1

Derkins

Stub Hub

4.2

2

Bear Crawl

Easy Button

4.0

3

Dips

Moneyball

4.0

4

Donkey Kicks

Recalculating

4.0

5

Rock Run

Breadbowl

3.0

6

Jump Squats

Banjo

4.0

7

Burpees

Bottlecap

3.5*

Dancing Bear

4.0

Damascus

4.0

Zinfandel

3.1

Dana

3.1

Southern Belle

4.0

Fusebox

3.5

Posse

3.4

Maddog

4.0

Rockwell

3.5

Jingles

3.5

Joy

3.4

Foley

3.4

Doughboy

3.5

Wedding Singer

3.0

Hollywood

4.5

Moleskin:

Everyone was working really hard. Good job as always.   Unfortunately, the way too long Bear Crawl section will need to stay so we are all stuck with that part of the course. Until next month…

Announcements:

Open Door—-Sundays at Five Stones Church office  7-8am, Acts Ch. 10-11 this week

Dancing Bear and his 2.0 are starting a non-profit charity to assist the homeless/those in need–Please bring any unused travel soaps/shampoos/toiletries for drop off and he will be distributing to local shelters.

Commitment- **New location** Saturdays 6:30-7:30am–Now Meeting at Nesbit Park near Kensington Elementary, NOT Weddington HS.

Watchtower- **New Location** Tuesdays 5:30-6:15am–Now Meeting at Target/Brooklyn Pizza in Wesley Chapel, NOT Weddington HS.

Ignition-Beginning Monday 9/10 5:15-6:15am, Cuthbertson Middle

Am I Allowed to Break the Rules?…..Nope

A rather large crowd joined me today at The Floater. 25 PAX in total. Hadn’t been out since my last Q months ago and the crowd has definitely increased in numbers since that time.

Pull up with 2 minutes to spare, crew seems ready, weigh ins completed and away we went.

Warm Up:

Mosey the long way over to a church parking lot.

Plank-then all IC: MC x 10, Merkins x 9, Peter Parker x 10, Plank Jacks x 10, Merkins x 11

The Thang:

Run back close to where we came; 8 CDD at every street (32); dips 25 IC while we wait for the 6

Then IC: dips x8, Step Ups x10, Derkins x12, Step ups x10

Run to Brevard St. at S. Providence School; couple more 8x CDD; while we wait plank series, 6 inches, etc; 6 inch plank jacks IC x 10

Down Brevard to first intersection, 8 HR Merkins, 8 Jump Squats, back to start; Then up Brevard to next intersection, repeat series; Then down Brevard to Waxhaw maintenance dept; HR Merkins x 16, Jump squats x16; up to Hwy 75; repeat;  Mary, squats, etc waiting for the 6

Mosey to Waxhaw Womens Club (WWC) parking lot-Dolly x 10 IC , American Hammer x 10 IC–

Train alert-10 Burpees in 1 minute increments until train passed; Completed at least 50 in total, lost count as I was going deaf

Mosey back to start-Freddy Mercury IC x20; Merkins IC x 10; LBC  IC x 20; Merkins IC x 10

Moleskin:

We began to hear the train whistle midway through the workout. Everyone, including YHC, was hoping that it would just go away. At the WWC, that distinct sound had become much louder. Apparently there is a rule here where if the train comes by, you complete burpees until it passes (since the AO is literally 50 feet from the tracks).  I looked around and noticed many sad faces so for the PAX sake and being the nice guy that I am, I stared at one of the site Q’s Moneyball and asked if I was allowed to break the rules and not do the burpees. Rather the awesome little fun exercise I had planned which did not include them.  He emphatically said No.  So we did burpees while the longest train ever to come through Waxhaw passed.   Fantastic.  See I am a rule follower, although I saw a lot of refuseniks out there during this portion of the workout.  Blame the site Q’s.

Thanks for the invite,  Good to see some new faces around.  Keep coming out, you’ll get faster and stronger.   Familiar faces out front leading the PAX, you know who you are.

And…rumor has it that one of the PAX was wearing a thong. A very thorough, meme filled, and time consuming investigation is currently underway (for clarification of course).

COT/Announcements:

Big 10 on Q tomorrow-wear college colors

Rubbermaid turned 50 today (hid it until COT). Recalculating announced that he was 49 and not one PAX noticed.

Flash Monday-Late start 6:30

Rock Day Fun

28 strong at Impromptu, all apparently back from their vacations and ready to work hard on this muggy morning.

The Thang:

Mosey, circle up:  IW X 15 IC; Low Slow Squat X 15 IC

Path: 5 HR Merkins at each light pole to shed, total 35. Plank work while we wait, 6 inches, etc.  Partner up and grab a rock. Mosey as a team to the HS Parking lot.  Partner w/o rock grab one.  Overhead presses x 20 IC

Parking lot-Rock suicides-individually with rock, run to line, 10 thrusters, leave rock, run back, pick up rock and run to 2nd line, 10 thrusters, etc to end of parking lot.  Bring rock back.

Partners-P1 bear crawls to line, P2 curls, switch; both partners to next line, P1 frog jumps, P2 curls, switch, etc to end.

Various rock work, flutters, American hammers, plank (right arm high, etc), 6 inch plank jacks x 10 IC

Mosey with rocks to stair case:  Squats while we wait; 5 burpees, then Merkins x 5 IC, wide arm merkins x 5 IC, diamonds x 5 IC, stagger (r), x 5 IC, left x 5 IC;  Mosey to drop off rocks;

back up path; jump squats while we wait; at every light pole, 5 HR Merkins until back to start; American hammers until time is up

Moleskin:

Good work today by the Pax.  Got a little stretched out at times so YHC didn’t really get a chance to see or hear what was truly going on but we started and ended with the same number so that works for me.  Everyone was working hard though as evidenced by the heavy breathing.

And since I didn’t answer the question this morning as to whether a lifting or running rock was needed, to YHC a rock is a rock. We pick the rock, then figure out what the plans are next.   You lift it as much as you can, you run with it as fast as you can.   It doesn’t matter how fast you are or how may reps you complete.  You stop when you need to (or modify if proper disclaimer was provided).  And if necessary, your brothers will come along side of you to help, which is what F3 is all about.

As to the naming of FNG Fumble (Jeff), he was wearing a Jets Ladainian Tomlinson jersey circa 2011, long past his prime.  Butt Fumble was immediately called out, much to the dismay of F3 Corporate.  After not coming up a better name, it was shortened to Fumble to make sure would join us again.  But he will always be Butt Fumble to us.

Thankful to have the ability to be working out and having fun with this group of guys.

Once again, beautiful morning, make sure to enjoy the day. David said it best:   “The heavens declare the glory of God. The skies proclaim the work of his hands.” Psalm 19:1

Announcements:

Open Door-3rd F Opportunity every Sunday at 5 Stones Church from 7:00 to 8:00 AM.  Currently studying the book of Acts (3-4 this week).  No preparation necessary.  Just come, learn and discuss

Church on the Street (8/5/18)-see or message Bottlecap for details

Crane Relay (10/26/18) The Crane Relay

F3 Great Wolf Lodge -(11/9/18)-see link for details   F3 South Charlotte – 2nd F Family Outing at Great Wolf Lodge (11/9/2018)

Cerberus (8/17/18)-Dredd is on Q for those that want to head up to Waverly

 

 

 

Gonna Make You Sweat

Ready to take on the week, 21 brave men decided to take a little stroll through the best AO on Cuthbertson Rd. NW from the fine Lawson community (tied for first).  Sadly for them, someone left the gate to the track open. No FNG’s and no Jingles so off we went at 5:30.

Warm Up:

*To spot near track. Plank, then MC x20 IC, Plank Jacks x20 IC, Tempo Merkins x15 IC, IW x 15 IC, 5 burpees OYO

Thang:

*To track, squats IC while we wait, then at every corner around, 10 Merkins , then peoples chair w/ 50 overhead presses

Next at every corner 10 jump squats, run backwards on straightaway, peoples chair w/ 50 jabs

Hip slappers x 10 IC

*To refreshment area, Pair up, P1 runs down steps and back up, P2 does derkins, 150 total, Mary while we wait LBC’s, Dollies both 25 IC

*To HS side entrance; 6 count burpees x10, then 5 burpees OYO.       P1 runs to curb and back, P2 donkey kicks, total 150-200.

*To other side of HS, Plank work, arms, legs high with hip to ground while on each arm, both sides x10 IC

*To Front of Middle school-Jump squats while we wait, then P1 runs to other side of lot and back, P2 does dips,, total 200

Plank work, various regular and elbow planks

*To Cars, 10 Burpees OYO to end

Moleskin:

Sweaty mess out there again.  YHC was literally dripping 5 minutes in, which may have been from the collared shirt that for some reason nobody else was wearing.    A bunch of regulars working hard and likely running more than they wanted to.   There may have been a little (or a lot) mumblechatter when it came to a few of the exercises but YHC has learned to tune that stuff out.  Refuse, and we’ll just keep going.   The louder it is, the longer the exercise lasts.   Thanks to Foundation and Gatorcub for the invite today.    Thanks to this group of men and the motivation they bring to go out and get in a workout before most are awake.    Always a fun time no matter how bad it hurts.

Announcements:

Pool Party in Lawson, see sign up Genius, June 8, $40 benefits the Sandbox

Proctors needed, Cuthbertson Middle, May 30-31, 8:30-12pm; see Bottlecap for details

3rd F opportunities-Mondays -at Brooklyn Pizza 7:30pm-New 12 week study on Jesus —–Also Sundays at Five Stones Office 7am -John Chapter 13

Church on the Street-June 3rd early morning-see Bottlecap for link to sign up

 

 

 

Shuffling Through the Hills of The Haw

The rain held off so 9 PAX joined me to run around the streets of Downtown Waxhaw and lay down some serious sweat puddles.

Warm up: Mosey to Center Grove Freewill Baptist Church on Jackson Street.  SSH x20 IC, Peter Parker x10 IC, Mountain Climber x15 IC , Plank Jack x20 IC, 30 second elbow plank hold, Mountain Climber x10 IC

The Thang:

to High Street–at every light pole, 3 Merkins, then 6, 9, etc., down to end of the street and back up to top-Total 84 Merkins

Repeat-this time with Jump Squats-total 84

Once completed, Plank work, Mary which consisted of LBCs, Heels to Heaven, Dolly, all x20 IC

 

Mosey across tracks-stop in parking lot where Heritage restaurant is-Merkins x5 IC, Wide Arm Merkins x5 IC, Stagger Merkins each arm forward x5 IC, diamond Merkins x5 IC

 

To S. Providence Street near road closed signs-Broad Jump burpees to every 2nd rock, Lunge walk every 2nd rock-Repeat until rocks ended-I believe each was completed 5 times

5 Squats IC, 10 Monkey Humpers IC, 15 Mary Catherines IC, 4 Monkey Humpers (car interrupted us as we were in the middle on the street)

Mosey towards Keith Jong Hill (otherwise known as Church Street)-stop at HMS Commercial HVAC lot-Plank Work, various 6 inches, 6 inch Plank Jacks x10 IC

To Bottom of the hill-Up to 1st cone and complete Carolina Dry Docks x10, then back to start

Next sequence-10 CDD, at next cone 20 squats, back to start

Next sequence-10 CDD, 20 squats, at third stop 30 LBCs, back to start

Final sequence-10 CDD, 20 squats, 20 LBCs, 40 plank jacks at Village Laundromat

Back to cars-Flutters x20 IC before time called

Moleskin:

YHC went on a little reconnaissance mission prior to the start and was pleased that almost every side street doubled as a nice sized hill.  We didn’t run up all of them of course but there are many more to use at a later date for the faithful Floater regulars and for when I get another invite to Q.  Great group of guys as always.  It was quite a soaker out there due to the humidity but that didn’t stop the PAX from working hard.

Bottlecap-best fashion attire of the group. However couldn’t see due to fake glasses.      Moneyball-started a “grass sucks” chant during warm up.   Posse-happy that the form/wording police did not show today, was ready for payback   Recalculating-verified that his calorie watch is a sham #fakenews    Shake-N-Bake-new Waxhaw resident confirmed 8/10 locals are gluten free and can’t use his product on their chicken. #sad   Button-wondered aloud why there were two buttons at the workout, thought he had the button market cornered    Doughboy-Fortnite kill record is 3 🙁   His 2.0’s is 35     Fuse Box -despite PAX thoughts, stated that Schroeder is his favorite Peanuts character    Easy Button-glad he wasn’t named Hard Button #dirty

To recap:  The pace was fast. The six was never too far (unless that unnamed person was purposely slowing down).   Did not come close to my pre-workout threat of 4 miles.  No calorie records were broken today. No partner work.  Wearing an 100% cotton shirt was a bad idea.  Monkey Humpers in front on someone’s home did not get the cops called on us.  And as usual no train interruptions. Thanks again.

Announcements:

3rd F-Sunday morning Bible study at 7am. Five Stones Church-This week-John Chapter 12

June 8th:  F3 Pool party $40 per family-Lawson in Waxhaw