Humid, but all-in-all nice morning at Watchtower. YHC volunteered in yesterday’s COT to Q today. I love Watchtower. So much to see and do. Today, the plan was to see it and do it in quarter mile increments.
The calorie burn title belt definitely came up. Consensus among Watchtower pax is that it is possible we’ll need to explore a more sophisticated measuring device. In Recalc’s words, “the whole thing is based on a 50 year-old man with a bum hip and a crapple watch who may or may not be feeling it that day.” He may be on to something. 🙂
Quarter mile lap around the parking area while waiting for
Jingles Xerox to arrive.
SSH: 25 IC with pace
Clover Pickers: Hamstring stretch
Old Man Stretch
Merkins: 10 IC
.25 mile mosey towards upper parking lot. Under school portico, do 10 burpees on your own. Head over to upper parking area.
As mentioned before, Watchtower AO is IMO the 2nd best site in WUC. The Site Q, on the other hand, is the best in the land. After a brief text exchange Monday night, Posse sent an image of a loop that would suit our needs perfectly. But he didn’t stop there. He decided to arrive early and actually coned off a course for us around the upper parking lot. Thank you for doing that, Posse. I’m quite certain you’re the glue that holds this whole thing together. Sappy shout out over.
Here we go- Run lap and double back for 6. As a group, perform exercise.
Lap 1: 25 Squats
Lap 2: 25 Merkins (or pulse merkins to finish first)
Lap 3: 25 Jump Squats – then grab lifting rock. 1 set of 21s (bicep curls)
Lap 4: 25 bicep curls. Replace rocks.
Upon conclusion, we did LBC, American Hammer, H2H, and Freddy Mercury’s all IC x 25.
.25 mile mosey over the bridge for 10 burpees on your own.
Mosey to stadium bleachers and run each of the sets of stairs. At this point, YHC watched Hollywood torch the steps and yielded to Foundation and Deflated who both made short work of those stadiums.
25 LBCs while waiting for 6.
Mosey to short wall. 50 dips (2 quarters?). On the mosey to the short wall, Hollywood pointed out a freshly lined GRASS field. He seemed to indicate the ground would be both flat and dry with the exception of dew. And so, since Damascus so unexpectedly deprived us all of Man Touching on Monday, and Mad Dog regaled us with tales of going “Through Tunnels” and “Nuts to Butts”, YHC decided to do the unexpected and throw the ultimate curve ball- We hit the grass!
Reverse Suicide. Run to Far End Zone and back, Far 10 and back, Far 20 etc…Run with and until 6 finishes.
Mosey back to start
3 Minutes remained.
25 SSH with pace
30 seconds high knees
Stopped EXACTLY on time. Q’s watch is always right…unless you’re Hooch. His runs 3-5 minutes late. 🙂
Awesome effort today by all PAX. Thanks as always for the chance to lead. We clocked 2.75 miles and hopefully got in a pretty decent workout.
Based upon early returns out of GroupMe, it would appear Recalculating burned 5,426 calories. We’re waiting for confirmation. I believe the official crapple number to be closer to 527.
Runkeeper on my phone said I only got 441 out of the deal, so it’s possible the whole thing is a sham. The world may never know.
No announcements (Frack would have loved that part). YHC took us out.
YHC volunteered to take the reins late yesterday. Watchtower is hands-down the second best AO in all the land…behind the Floater, of course. YHC relapsed into #528 mode this morning and barely made it on time. Nonetheless, we got there, exchanged brief pleasantries and were off.
Long-ish mosey behind school up Posse’s virtual run loop and back around the front. YHC had a suspicion there may be a straggler…there he was, Xerox in the flesh. #533.
We grabbed Xerox and headed over to the first portico.
SSH x 20
No Frack, No problem- 2 Stretches from the Moneyball’s Originals collection (slight angst from the Pax of what was perceived to be a yoga workout in the making)
Old Man Stretch – no explanation needed- except for Halfback. He was perplexed and definitely didn’t feel any of it
Clover Pickers – YHC just made it up. It’s like a Potato/Cherry/Cotton Picker without the time-wasting clap…most commonly referred to as a hamstring stretch
Hands flat on ground, walk hands over to Right Foot, then Left, then walk out to a Plank
Merkins x 15
“Warmup Part 2” (At this point, Frack would have been doing abs).
Partner up. Two wall exercises. Partner 1 runs to far curb, Partner 2 does exercise
Long Mosey around front of school towards the back lot. At this point, the MapMeister (Recalculating) and Mr. DelFrisco (Fuse Box) both claimed my weinke was being made up on the fly. They quickly learned different. Rule of the Road, never mock a man’s weinke.
BurpWalk: Follow sidewalk to top of parking lot (going straight up the lot). -Mary til the 6.
At each road section, do 5 burpees. Once you’ve made it to the top do 5 burpees all the way back. I believe it wound up being 40 burpees
SquatLap: At Each light pole around the perimeter of the backlot, do 5 jump squats. I believe it tallied somewhere around 100 jump squats -Mary til the 6.
CPB (CleanPressBurp): Grab a rock Frack would not make fun of you for choosing. Partner 1 runs to last tree towards end of parking lot and returns. Partner 2 Cleans, Presses, and Burps lifting rock until they return. 40 as a team. -Mary til the 6
Long Mosey to the Football Field- Disclaimer, we stayed off the track and only used the bleachers. When YHC said AYG to the shortwall after the steps, MadDog redirected and said run behind the bleachers just in case.
Bleachers: Run up and down all flights. Upon completion, wait for 6 with some Fence Sitting (Halfback’s idea). Quick mosey to short wall.
CheekSlappers: Partner 1 presses butt cheeks to wall (basically sitting down and standing up), Partner 2 runs to bridge and back. Audible midstream after Partner 1. Sent Partner 2 all the way to the barn with a courtesy yell when they’d reached the bridge.
Mr. DelFrisco was not pleased with this turn of events, but meat-sweated it all the way to the COT.
After a bit of early consternation by a few of the Pax, YHC is hopeful this morning’s version of Jazzercize hit the spot. Legal Zoom and Halfback pushed it the whole day with Recalc and Mad Dog not far behind. In spite of the meat sweats for having consumed an entire baby calf yesterday evening at DelFrisco, Fuse Box pushed hard…and didn’t spill the beef.
What can be said for Jingles and Beltway? Both travel non-stop for work and show up when they can and bust their butts. Great job you guys. Xerox, you continue to inspire. Doughboy keeps getting faster and faster. 280 is only a number…unless it is riding on Damascus’ or Fuse Box’s back up #keithjonghill in which case, it is more than only a number!
Posse took his own advice and chose not to be the 6 today. Way to go, man- knew you had it in you. Chipotle was running like he’d just polished off a burrito, and I believe Deflated said he’s ready for his VQ. Of course, nobody could really hear him so we’ll just have to wait and see on that one!
Lift our brothers in prayer – Transporter and Abacus’ wife.
Mad Dog- Final interview later this week
Open Door- Bible Study Sunday 7am @ 5 Stones
Family F3- Starts May 12th at Cuthbertson at 9. Will be something for everybody
Thanks to Doughboy for taking us out.
Growing up as a baseball player, YHC’s father always said, “Great play + bad throw = zero. Finish the play.”
Our QIC didn’t finish the play. I couldn’t let his great Q and the great work from the attending PAX turn into a zero! Time to finish the play with a backblast.
Warm up lap to side of Dreamcatchers
SSH x 20?
Mtn Climbers x 20?
Some other standard warm-up exercise and we were off
Stop Signs and Burpees. We took a running lap through backside of Waxhaw. Those of us with intimate knowledge of the downtown area expected to meet one of our brave boys in blue as we were heading dangerously close to the sacred playground.
Not sure how many stop signs, but seemed like 8-10 with 3? burpees at each. We ran all through Waxhaw with this stop and burp cadence. Then headed to #keithjonghill for the real fun.
Goodfella found a large collection of boulders blessed by our resident Rock Rabbi, Frack himself. We partnered up grabbed a rock.
Round 1: Curls and Runs
Partner 1 did curls while Partner 2 scaled #keithjonghill to the stop sign and returned. I believe it was 150 curls per team
Round 2: Curl to Press
Partner 1 did curl to press while Partner 2 scaled #keithjonghill to stop sign and returned. 150 on this one as well (the Q probably knows)
Round 3: Triceps extension
Partner 1 did curl to press while Partner 2 scaled #keithjonghill to stop sign and returned. 150? Again, the Q most likely knows.
YHC most likely missed an entire segment of the workout in the above backblast, but #thefloater has a spotless backblast record (in spite of GF and Stubby’s best efforts) so we couldn’t let the streak end…not like this.
Great to have Goodfella come run the Floater for us. He did a great job, always comes up with a good workout, and really pushes us. We just need to have him be as motivated to write backblasts as he is to win AMRAPs and burpee challenges! 🙂
Moving Shake and Bake to our area on Saturday- see Posse for more details
F3 vendor tent at Lawson- show up and show out. Maybe we can all do burpees or merkins in the Millhouse parking lot to show them what we got
F3 Saturday Family workout- 9ish 2 workouts. One semi-serious and another one a bit more fun and lower impact. Details being ironed out
Open Door Bible Study @7am at 5 Stones Office Sunday Morning
Thanks, Mad Dog for taking us out. Sincerest apologies if I missed any of you. I believe the number was 10…
I had a benign fatty growth removed from my shoulder 2 weeks ago. Pathology report and stitches out yesterday. I was back in business…or so I thought. Nurse who removed stitches said I should probably take another week without doing any push-ups (I refrained from asking her if she was familiar with merkins). Her logic was that it would be possible for the wound to pop open exposing a golf-ball sized hole in my shoulder. I went with her advice and modified the Q I signed up for 2 days prior. No upper body work would be performed. What do we do now?
Lap around the back of the school all the way to the rock area and large parking lot.
Disclaimer and apology (no upper body work). Frack would have left right then and there. Several probably wish they had.
SSH x 20
Squats x 20
Potato Pickers x 20
Old man stretch OYO
Though Posse was not in attendance, I’m certain he’ll be disappointed to learn no PRTs were included in the workout. If you don’t know what a PRT is, I’ll show you…in a week.
Light Pole Suicides – 3 sets of Abs and then from the speed bumps by the steps, run the first row of the parking lot. At each of the lights, do 5 exercises and run back. When back to base, do 5 more.
Round 1. Abs (IC): LBC x 25 / Pistol LBC x 20/ Pistol LBC x 20 – then Bobby Hurley’s (to send basketball out in style)
Round 2. Abs (IC): American Hammers x 25 / Bicycles x 25 / Flutters x 25 – then Squats, but this time run to far pole first and work backwards from there
Mosey to bridge. Walking lunge all the way across or Bear Crawl (Foundation Bear-crawled it in honor of Doughboy).
Head to half-wall. OYO 20 step-ups each leg
Beside the half wall, partner up. Partner 1 does squats while Partner 2 runs back across bridge, up the hill and touches the steps, and comes back. Many said it was ‘too far’. I agree. 300 total squats
Mosey back to stairs for calf raises
10 straight/10 out/ 10 in while going up the steps. Bottle cap cracked the code and decided to stay put on one step. Unlike Damascus, he does not look forward to breathing on other men’s necks!
Mosey back to home base for Circle Time. 3.25 miles covered and not a single merkin accomplished. Frack (both of them most likely) would be so disappointed.
Opportunity to serve through Sandbox by simply mowing a family’s lawn- tractor provided. Signup Genius below:
Carbon Copy having clavicle surgery today
One in our group’s wife was recently diagnosed with cancer. We don’t know who it is yet, but God does and we’ll ask His favor and healing on this precious M
Thanks, Damascus for taking us out. May God protect you and your family out in Vail. Just promise us no downhill skiing piggy back rides while you’re out there!
From shorts and short sleeves on Friday to frozen tundra on Monday, this winter has been a wild ride. 14 men braved the cold and set off on an “ab”normal workout with YHC at the helm.
2 parking lot laps – added an extra lap to give Jingles time to come in hot on two wheels but to no avail
20 Imperial Walkers
20 Mountain Climbers
Mosey to the rock pile past Transporter’s office for some 21s.
Bicep curls half way up x 7, half way down x 7, and full curl x 7 = 21
We did 3 sets of 21s and added in 3 sets of shoulder presses for good measure. Might not have been the best idea. Rocks were a little cold for some (BC). Not for YHC, however, as I was forced to wear ski mittens due to an unfortunate run in with a kitchen utensil the night before. Fingers were nice and warm…at least the 9 I have remaining.
Moseyed over to and up the steps for a little ab work. YHC told the pax we were going to 1,000 ab exercises. Ice 9 thought it excessive, but regardless, a plan is a plan and YHC was sticking to it!
Partner up. First partner runs lap down the sidewalk and up the stairs while other partner does ab exercise.
LBC x 200
American Hammer x 200
Freddy Mercury x 200
Flutter x 200
Rosalita x 100
Box Cutter x 100
Limited mumble chatter and lots of grunting, so I guess it worked! After we got to 1,000 we moseyed back to Transporter’s office for a standard burpee return to the barn.
At each light pole do 3 burpees all the way to the parking lot. Upon completion, circle back and finish with the 6. NO MAN LEFT BEHIND. The pax powered through it and best I could tell, there were only 1.5-2 light poles separating the entire group. Awesome effort.
We got to the parking lot and had time for one healthy suicide. Four touch points the length of the parking lot. Banged that out right as Goodfella’s watch alarm sounded. That was it.
Incredible sadness to learn of a brother (Gremlin) passing away during a workout. Lift his family up in prayer and also the brothers who were with him that day. Thin Mint says he’ll keep us posted if there’s anything we can do to serve.
Convergence at Cerberus this Friday. Waverly shopping center at Viva Chicken
Welcome FNG Table Slam. From Buffalo and a Bills fan. If you aren’t familiar with the Bills Mafia, look them up (at your own discretion). Table Slam crushed it today. Great job and welcome!