Author Archive J-Woww

Back at Commitment

Thank you gentlemen for letting me to come back after weeks at Mash to lead you.

Warm-up

  • Mosey from the parking lot past the circle half way to the bridge and back to the circle
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf stretches
  • Upward Dog / Downward Dog

The Thang

  • Start with a burpee from the circle at every other trip heading toward the rock pile
  • Partner up
    • 100 curls
    • 100 overhead triceps
    • 100 overhead press
    • 100 standing chest press
    • Run to the curb and back
  • Lunge walk to the corner
  • Alligator merkins 1/2 way towards the chain link
  • Frog jump remainder
  • Lunge 3 parking spaces
    .
  • Next 5 minutes around the parking lot run 30 seconds on, 30 seconds off.
  • 20 heels to heaven
  • 20 flutter kicks each leg
  • 20 lbc’s
  • 20 v-ups
  • Next 5 minutes around the parking lot run 30 seconds on, 30 seconds off.
  • 20 mountain climbers
  • 20 speed skaters
  • 20 Bobby Hurles
  • Mosey to the bus parking lot for some merkin variations.  There was some chatter during this, but it was great to see everyone give it a shot.
    • 10 fist over fist merkins
    • 10 elbow plank merkins
    • 10 side to side merkins
    • 10 reverse hand merkins
  • Webb for Squats.
    • Squat (1 – 10)
    • Toe Raises (4 – 40)
  • Mosey back to rock pile, grab a curb 3 rounds of 20 dips
  • Jailbreak back to COT

The Moleskin

We had a nice crisp morning that soon gave way to everyone being warmed up.  The PAX who show up at Commitment are never shy to give feedback and that is helpful, doesn’t mean as a Q we will listen :), but it’s good to hear input.

Thanks gentlemen for helping me provide some challenges today.

Announcements

Blood drive today at the American Legion.

Diesel on Fire

Warm-up

20 Side Straddle Hops
20 Side Straddle Hops (OK, so I forgot that we just did them and glad everyone reminded me) – 20 Imperial Walkers
Moroccan nightclubs
One minute plank
Calf Stretches for Damascus who showed up right after they were done.
Downward Dog
Upward Dog
OK enough Yoga

The Thang

  • 20 merkins
  • 15 diamond merkins
  • One minute plank
  • 20 tricep dips on coupon
  • 15 merkins
  • 10 diamond merkins
  • One minute plank – No Chastain I didn’t say less than one minute 🙂
  • 20 tricep dips on coupon
  • Webb 10 jump squats / 40 calf raises
OK, now to move over to some fun merkins, repeat the following two times.
  • 10 hand in front of hand merkins (scissors, whatever we want to call them)
  • 10 elbow plank merkins(starting in an elbow plank, merkin off the elbows until in a hand plank and repeat down and up)
  • 10 reverse hand merkins (start in a merkin position, rotate your hands 180 degrees so palms facing out)
  • 10 side to side merkins (start in a merkin position, lean to one side and do a pushup, back up to center, lean to other side and do a pushup)
Time to grab your coupon and do some 11’s.  This part took some time and there was some whimpering chatter, but I couldn’t hear well enough to alter the course 🙂
  • Start at one end of the parking lot with Mike Tyson’s
  • Rifle carry with your coupon across the parking lot (sorry for the steps Damascus)
  • Dry Docs
  • Keep rifle carrying back and forth.
Move over to the curb for some Diesel cardio
  • Toe taps for one minute
  • Plank jacks for one minute
  • Mountain climbers for one minute
  • 30 low slow squats
Grab your coupon
  • 30 curls for the girls, as Turnbuckle says.  Did a call out for you Turnbuckle, knowing you couldn’t make it.
  • 30 coupon chest press on the your back
  • 30 tricep kick backs (bricks)
  • 30 outside curls (bricks)

Time to get on your back

  • 20 big boy sit-ups
  • 20 heals to heaven
  • 20 flutters
  • 20 lbc’s
  • 20 barking freddie mercury’s (I asked for folks to add an exercise and Miyagi said whatever these are called and began showing a
    freddie mercury only to pass gas as she did it, hence the barking freddie mercury was born and there was way too much laughter during this exercise)
  • 25 coupon squats (Choice from penalty box)

The Moleskin

I want to thank everyone for allowing me to come to Diesel and share some fun exercises.  I have to give credit to Miyagi for showing up for 3 days in a row after coming to F3 as an FNG this week.  Bunyan received the chain of pain for driving through the exercises and pushing to not take short cuts on completing 11’s.

Announcements

Blood drive 10/17 9:30-1  connect to redcross.org and search for F3 to sign up.
Surge is working on setting up another CPR class and would be looking for up to 10 PAX to sign up.

10 Pax clipped coupons at Commitment today, volunteering for a mixed body beat down

 

Warm-up

Carry coupons to warmup at the circle.
Random warmups (merkins, mountain climbers, imperial walkers, etc.) interlaced with SSH’s for 7 mins, called with some stretches (Moroccan nightclubs, Dugan’s, calves).

 

The Thang

Once limber, run to the school entrance with your coupons, stopping every tree to do either 5x squat with coupon, 5x LBC with coupon, it 5x palm away curls.
Partners do 400x arms to heaven with coupon (chest press, then big boy and shoulder press), with one partner doing a short run.  Audible to 15 mins (average reps were 150 or so).
Circle the school, stop at every bench for 5 low slow squats.  End back at the top by our coupons.
Grab two baby rocks each (have to be able to palm them).  200’s together (standard curl, palm away curl, front raise, fly, shoulder press, overhead tri, row, bent over tri, punches

The Moleskin

I want to thank J-Woww for entering the backblast for me today, he is the greatest (OK, sorry, had to add that part 🙂 )

Announcements

Welcome FNJ Brick – Jason Harper

Tour of Nesbit, Kensington and Millbridge

Heavy rain the night before and no flooding at Nesbit means a perfect day at Commitment.

Warm-up

  • Mosey towards bridge and back to the circle
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf Stretches
  • Downward Dog

The Thang

  • Mosey to the rock pile, partner up and grab a lifting rock
  • Repeat the following until the 2nd fire hydrant
    • 100 curls
    • 100 overhead triceps
    • 100 overhead press
    • 100 squat overhead presses (OK, forget about this one – AUDIBLE)
    • Alternate partner runs up to first corner and back
  • Mosey to first corner
    • Frog jump half way to the chain
    • Crap walk the rest of the way (appreciate the correction after I called out bear crawl, do what I do, not what I say)
  • Mosey to the  school basketball area..
    • 10 Scissor Merkins (introduced a couple weeks ago)
      • You start out in a Merkin position, placing one hand directly in front of your face, then the second hand goes directly
        in front of the other, so you have two hands vertical to your face and perform your merkins.
    • 10 Tricep extension pushups
      • You start in a plank and pushup from your elbows until you are in a plank position, good for triceps.
    •  10 Bigboys
    • 20 LBC
    • 20 Heals to Heaven
    • 3 minute plank, yes 3.  (Maddog calling out 3 1/2, but this was denied as cosite Q)  Everyone did well on this.
  • Mosey towards Millbridge stopping at the first corner
    • 20 low slow squats
  • Mosey to Millbridge entrance
    • One minute Al Gore
  • Mosey to empty parking lot by model
    • 15 Burpos (Low Burpees)
    • 20 Flutters (2 is 1)
    • Repeato with 10 Burpos this time.
  • Mosey to next corner and lunge to the bridge
  • Mosey to pool entrance and a combination of Lunge/Running backwards to island.
  • Two laps around the main area near the pool with bear crawls on each corner.
  • Mosey towards COT, but stopping on the bridge.  Everyone took a turn with giving out exercises.
  • Mosey towards the circle
    • 10 scissor merkins
    • 10 tricep extension merkins
    • Have a nice day

The Moleskin

The guys did great today, I see a lot of improvement in Popeye’s running, which is impressive.  Some of us (meaning me) were still sucking wind attributing it to giving blood.  I’ll see how long I can use that.

Announcements

Announcement coming from Doughboy, please keep an eye out for it in Groupme.

No Refunds @ The Body Shop for Body Damage

It started out with everyone waiting for the shop to open ready to get some well deserved body work.

Warm-up

  • Mosey around the parking lot and circle up
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf Stretches
  • 10 Scissor Merkins (introduced a couple weeks ago)
    • You start out in a Merkin position, placing one hand directly in front of your face, then the second hand goes directly
      in front of the other, so you have two hands vertical to your face and perform your merkins.
  • 10 tricep extension pushups
    • You start in a plank and pushup from your elbows until you are in a plank position, good for triceps.

The Thang

  • Mosey to the bottom of the road heading out
  • Repeat the following until the 2nd fire hydrant
    • Mosey to street light – 20 speed skaters, 2 is 1
    • Mosey to next street light – 20 LBC’s
  • Grab a partner (but don’t touch) and each pick up a lifting rock
    • 100 curls
    • 100 overhead triceps
    • 100 overhead press
    • Alternate partner runs up to next light closer to Rea Rd
  • Heading back, repeat the following until the 2nd fire hydrant
    • Mosey to street light – 20 dry docks
    • Mosey to next street light – 20 heals to heaven
  • Mosey to the hill area for some 7’s or 8’s, thanks for the math correction Das Boot.
    • Bottom of the hill start with one burpee
    • Top of the hill 6 Bobby Hurleys
  • Mosey/Jail break for 5 minutes, 30 seconds on, 30 seconds walk
  • Mosey back to the parking area near the COT
    • 10 scissor pushups
    • 15 tricep extension pushups.
    • Have a nice day

The Moleskin

Lots of fun today, always nice to introduce a new exercise and see reactions.  Everyone did great with the new exercises.  It’s good
to see all the grins as everyone tries something new :).

Announcements

Blood drive 7/23 9-1 @ Weddington United Methodist Church.  Signup @ redcross.org and search for F3.

Welcome to Site Q School

What a great morning.  We all show up for Site Q school, only for Chastain to assign tasks to each of us.

Catfish – 15 minute Q
Mayhem – 15 minute Q
DasBoot – 15 minute Q
JWoww – Backblast
Rubbermaid – Push Legalized in a Chariot
Legalized – Tell Rubbermaid and others how fast to go
Wrigley/PointBreak – Feedback
Scuba – Time keeper
FuseBox/Chastain – Correct us

Warm-up

Catfish began with a mosey and then warmup exercises

The Thang

  • Catfish did some exercises and mosey around.
  • Mayhem took over for his 15 minutes of fame and promised a 0.0 mosey effort, highlighting how it is done
    at Diesel.  He was Q-Jacked by Fuse at one point, but didn’t let it bother his game, assuming there was a game :).
    He did actually give proper exercise instruction before each exercise, good job.
  • Dasboot was ready for his 15 minutes with some light pole action towards Rudy’s palace.
    He had us grab a lifting rock, some mosey effort, more light pole action, extending his time to 20 minutes on the way
    back, saying something about this is how we do it at the body shop, late.

The Moleskin

There was a lot of talent today at the Site Q School, as there were other areas of the school doing exercises.  The F3 guys were ok too.
We closed out with a poem that Chastain swore he didn’t write.  I am sure that was true.  His kids did ask for their book back though.

We followed up for the detail part of Site Q School near Chik-Fil-A, which was very well organized I should say and everyone was able
to take good information back.

I don’t have much more to say, but it was a good morning.  Only issue I had to work out was Chastain going overtime and my M having
a honey do list for me.

Announcements

Blood drive 7/23 9-1 @ Weddington United Methodist Church.  Signup @ redcross.org and search for F3.

Tour of Bushwood with Merkin Variations

Perfect muggy day to be on the course this morning.

Warm-up

  • Mosey around the parking lot and circle up
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf Stretches
  • 10 Scissor/X Merkins (lots of complaints adding a fun new Merkin 🙂 )
    • You start out in a Merkin position, placing one hand directly in front of your face, then the second hand goes directly
      in front of the other, so you have two hands vertical to your face and perform your merkins.

The Thang

  • Mosey to the neighborhood, stopping at the first street, 30 LBC
  • Mosey to next street, 30 Low Slow Squats
  • Mosey to next street, 30 Dry Docks
  • Mosey to next street 30 Merkins
  • Mosey to circle and perform 1 Bobby Hurley, 4 Toe Raise until 10 and 40 (calves were burning after this and was hoping
    it would slow dong Long Haul, no luck)
  • Mosey to next street, 30 Mike Tysons
  • Mosey to entrance of path, 30 toe taps each leg
  • Mosey through the path back to the school to the rock pile for a lifting rock.
    • 30 curls
    • 30 overhead triceps
    • 30  overhead press
    • 30 standing chest press
    • Run to opposite side of the parking lot, 20 merkins, tapping each hand on the curb after each merkin
    • RepeatO
  • 20 LBC
  • 20 Heals to Heaven
  • 20 V-Ups, holding the last one
  • Mosey back to the parking area near the COT
    •  10 big boy’s
    • 5 hand clap pushups
      • OK, since Fiji was there if there was any dental work needed we were in good hands.  I knew this would
        be outside of everyone’s comfort zone, but no better place to try.

The Moleskin

Great bunch of guys today, pushing as always.  It’s fun to watch, when you say, run to the next street and captain’s choice on an exercise until the 6 is in, some fast running from the veterans.

Announcements

Blood drive 7/23 9-1 @ Weddington United Methodist Church.  Signup @ redcross.org and search for F3.

First Flash – Hills and Crab Walks

This was a special Q for me after turning 56 yesterday.  We had a perfect temperature to tour the Cuthbertson schools.

Warm-up

  • Mosey from the parking lot to the bottom of the road by the bathrooms
  • 20 Side Straddle Hops
  • 20 Merkins
  • Calf Stretches
  • 20 Imperial Walkers

The Thang

  • Mosey to the rock pile and grab a lifting rock
  • Partner up
    • 100 curls
    • 100 overhead triceps
    • 100  overhead press
    • 20  Burpees
    • Partner runs to sidewalk and back
  • Mosey to the bottom of the hill near the tennis courts
    •  10 Bobby Hurleys on the top
    • 10 Merkins on the bottom
    • Repeat 5 times
  • Mosey to the first circle
    • 10 Dry Docks
    • 10 LBC’s
    • 10 Mike Tysons
  • Mosey to the second circle and repeat
  • Mosey back to the first circle and lunge around it
  • Mosey to the end of the HS parking lot for some light pole work and say hello
    to the ignition group.

    • Crab walk to the next pole, oh so many complaints on this one 🙂
    • Frog jump/Broad jump to next light pole
    • Bear crawl to next light pole
  • Mosey for 30 seconds / plank 30 seconds, repeat towards the middle school.
  • Introduced a new exercise, not sure of it’s actual name, but you go in a plank and bring your straight out level with your right
    shoulder and lift your right hand a bit off the ground while leaning on the left hand and repeat on the other side, up to 50 reps.
    Some called it a break dance move, like a scissor.
  • Mosey back to COT

The Moleskin

As always, I appreciate leading such fine gentlemen on campus tours. The group today were a solid bunch, some complaints, but those
are good to hear.  The hill and crap walks will be hurting me today.  It’s great to see everyone out and pushing themselves.

Announcements

Adrian Boston – Shake N’ Bake shared his experiences about the current situation with what is going on with the protesters and how he has had his experiences even in our local community.  Thank you for sharing Adrian.

A Good Day for Some Well Rounded Work

Thank you gentlemen for letting me take you on a little adventure around Nesbit and Kensington.  The guys who show up at
Commitment are very supportive, which I appreciate very much.

Warm-up

  • Mosey from the parking lot past the circle half way to the bridge and back to the circle
  • 20 Side Straddle Hops
  • 20 Merkins
  • Calf Stretches
  • 20 Imperial Walkers

The Thang

  • Mosey to the first street corner and back to the 6, repeating until the 6 was at the corner
  • Mosey to the rock pile for 2 rounds of fun.  Everyone grabbed a rock that they can do 30 reps with, multiple times.
    • 30 curls
    • 30 overhead triceps
    • 30 overhead press
    • 5 burpees
    • Run to the far curb and repeat two more times
  • One more set of exercises before we left the area.
    •  30 Standing chests presses with the weight
    •  2 minute plank, well we had some complains from breadbowl and it became 2:15, well we had more complaints
      from breadbowl and it became 2 minutes 30 seconds, but the guys did it , excellent job.
  • Mosey to the corner heading towards the school
  • Crawl Bear (Reverse Bear Crawl) 3 parking spaces,
  • Broad Jump 3 parking spaces
  • Lunge 3 parking spaces
  • Repeat the 3 above until the school entrance.
  • Next 5 minutes around the parking lot run 30 seconds on, 30 seconds off.
  • Break set
    • 20 big boy sit-ups
    • 20 heels to heaven
    • 20 flutter kicks each leg
    • 20 lbc’s
  • Mosey to the bus parking lot for Ladder work, start out 1 exercise and 15 seconds off, then do exercise
    1 & 2, 15 seconds off, 1, 2, & 3 , 15 seconds off, up to 6, then back down

    • SSH
    • Merkins
    • Bobby Hurleys
    • Big Boy Situps
    • Dry Docks
    • Burpees
  • Webb for Squats.
    • Squat (1 – 10)
    • Squat Pulses (4 – 40)
  • Mosey back to COT

The Moleskin

I don’t take anything for granted when I Q.  I realize that everyone has different abilities and you can see what are someone strengths and
weaknesses from a physical or  mentally challenge for a particular day.

My hat goes off to Chainsaw today, after quietly turning 61 the other day, as he had some injuries, pushed through and never complained.

Turnbuckle showed up already having walked about 2.87 miles and cut it off to make sure he made commitment.  That is real commitment.

Frack started the warm up mosey at a good pace, then finding out the next mosey we would be circling back for the 6, suggesting maybe he would slow down, but he didn’t.

Deep Dish continues to fight through some injuries , but continues to show up, super good job.

Doughboy coming straight back from bourbon country did well, as the alcohol came out of his pores as he sweat and he became stronger.

Breadbowl was called Redbull by me about 6 times, apologize for my NJ accent, but he hung in there and continue to fight through when pushed after our 2 minute 30 second plank.

Rubbermaid must have run the whole site prior to everyone showing up to check it out and when it was time to start, barely looked like he worked up a sweat.

Popeye looked like he had tears in his eyes when I told him the set of 30’s for the rocks were named after him, from the last time I did it.

Fusebox had to leave on time today, but he was running faster today, like he wanted the clock to go faster.  He was leading the 5 minute push with ease.

Thanks for keeping me honest gentlemen.

Announcements

Continue to send money in to support the Pax challenge of $100 towards charities in Waxhaw, even if you can send less.

Welcome Back – Time to feel some pain

Nice to get back to a group, compared to running through my neighborhood or the church near me.

The Warm Up

  • Mosey school entrance 12-mile creek.  I have to say, my count, cadence was not there, as I was already thinking of
    my next pain area.
  • 20 SSH
  • 20 Merkins
  • Calf stretches (for Damascus, he was moaning a little too much, reminded me of the moving American pie )
  • Downward Dog (for Damascus)
  • 20 imperial walkers
The Thang
Mosey to the rock pile grab a medium weight boulder through parking lot (bus)
Repeat 4 times (will total 100 reps each when all done).  I’ll have to say, the first round the rock Deadwood had was a little
questionable, but he really stepped up on the final 3 rounds with a large rock.
    • 25 Triceps
    • 25 Curls
    • 25 Overhead presses
    • 25 Standing Chest Press
    • Run to end and back (rock pile to curb after smooth lot)

Mosey around school (long way) to bench area for ABs

  • 25 Big Boys
  • 20 V-Ups
  • 25 Heals to Heaven
  • 25 Flutters
  • 2 minute plank (impressive, but no takers for making it 3 minutes)
Mosey back to the rock pile area, have to admit my form was lacking a bit on this, so chalked it up to age, pulled the AARP card.
  • 30 merkins by a curb, touching each hand after each merkin on the curb
  • Run to the other end of the parking lot for 5 burpees and back
  • 20 merkins by a curb, touching each hand after each merkin on the curb
  • Run to the other end of the parking lot for 5 burpees and back
  • 10 merkins by a curb, touching each hand after each merkin on the curb
  • Run to the other end of the parking lot for 5 burpees and back
Mosey to bottom of the hill before it you turn into the parking lot
  • Crawl bear (reverse bear crawls) 1/3 up road, ok we switched to regular bear crawl after a bit.
  • Broad jump next 1/3
  • Lunges last 1/3
  • Finished with 100 calf raises
Mosey back to the bottom of the hill where we started the crawl bears.
  • Perform a webb of 10/40 for low slow squat / squat pulses (oh the legs are going to hurt tomorrow
The Moleskin
It was great to get back out and even better to lead a tough bunch of fine fellows.  I did get chatter here and there for various reasons, but that’s
all good.  If we can’t take the heat, we need to get out of the kitchen when we Q.
Since I had an all star cast, I knew I was in trouble to deliver something memorable.  Deadwood is too fast and needs to stop running with the dream
team that he runs with.
We were able to get 3+ miles (according to Recalc) and no matter how hard I pushed this time, no one had to run and take a dump.  I was hoping the
last set of fun with the webb around low slow squats and squat pulses would do it, no luck.
Thank you to my group for hanging in there and having fun.
Announcements
Asylum to start early at 6am with Damascus leading Q source right after it @ 7am outside of Chik-Fil-A
Recalc – Hydropax challenge for 100 brothers to donate $100 by the end of May to have a local impact