Author Archive Point Break

Avenue of Pain

DATE: 2023-01-11 AO: Anvil Q: Point Break PAX: Erin Brokavich, Mr. Magoo, jet_fuel FNGs: None COUNT: 4 WARMUP:
Short warm up mosey over to the rock pile near the softball field. SSH x 15 Hillbillies x 15 Low, Slow Merkins x 15 Low, Slow Squats x 15
THE THANG:
Once we wrapped CoP, pick a rock of your choosing. Pick something you will respect yourself for tomorrow. Walk, Rifle Carry, Jog with the rock to the Avenue of Trees.
Here we completed two sets of ladders: Ladder 1: Merkins, Curls, Chest Press, Triceps RD1: All exercises x 2, then run to the 1st tree and back. RD2: All exercises x 4, then run to the 2nd tree and back. RD3: All exercises x 6, then run to the 3rd tree and back. Completed 7 rounds and ran full length on last round
Ladder 2: Squats, Lunges w/ Rock, Skull Crushers, Flutter Press Same format as Ladder 1. Only got through 6 rounds.
Walk, Rifle Carry the rocks back to their natural resting places and mosey back to launch.
MARY:
Only had time for LBCs x 20
ANNOUNCEMENTS:
This SlackBlast tool is pretty simple.
COT:
Gathered up with Meathead and Voodoo with the takeout.

Welcome the Welsh Dragon…

Been a while since I had been out to the Basecamp AO, too long, however, when a new AO gets fired up 2 minutes from your house, well, you know how it goes. Regardless, happy to be out in the gloom this morning with the Basecamp faithful. Several requests for no/little running which were summarily dismissed. Horrible disclaimer delivered, and the running began…

The Thang

Quick lap in the bus lot and then over to the Preschool for CoP.

  • SSH x 15
  • Imperial Walkers x 15
  • Mountain Climbers x 15 (Gotta save those shoulders)
  • LSS x 10

Light run down Hwy 51 to Davie Park and line up at the baseline of one end of the soccer field. Now it’s time to introduce the Welsh Dragon.

Starting on the end line of the soccer field

  • LBCs x 25 Civilian Count
  • Big Boi Sit Ups x 25 Civilian Count
  • Supermans x 25 Civilian Count
  • Then, complete a Welsh Dragon Pyramid to make it to mid-field
    • 1 Welsh Dragon = 4-step Bear Crawl, 1 Hand-Release Merkin, 1 Plank Jack, 1 Shoulder Tap (each side)
    • Start with 1 WD, then 2WD, then 3, 4, 5, then back down to 1
    • This will be the mode of transportation to get to mid-field
  • Repeat the entire set to back to the original end line.

Not sure why, or how, but the soccer field seems to be artificially chilled. The ground was freezing as if there was an ice rink hidden underneath. Anyone have any details on this??

Now that the shoulders are completely smoked, let’s do some rock work. Mosey over to the rock pile and pick your rock. Limited selection so the PAX took their time. Maybe they were just recovering from the Welsh Dragons…

  • Curls x 15, run a lap around the small parking lot
  • Overhead Presses x 15, run a lap
  • Triceps x 15, run a lap
  • Next round x 20 (sans laps)
  • Final round x 15 (sans laps)

Mosey back to Launch Point.

Mary until time is called (Flutter, Dollies, Windshield Wipers)

Called time and COT.

Moleskin

  • Colder than expected this morning, thought this was supposed to be Spring?
  • Not a ton of mumblechatter out there this morning aside from the early requests for less running.
  • Hope Abba was able to make it home in time to address that code brown in CoT.
  • Great push by all the PAX this morning. Way to start your week off strong!

Announcements

  • No Announcements

Rain or Shine … (plus, Centurion has a parking deck)

The weather forecast couldn’t have been better for the Centurion PAX this morning. Rain causing a bit of traffic on 485 had me pulling into the lot at 5:27. Just one other car in the lot, Snowflake. His eyes were closed, and his head was back on the headrest. I could only assume he was praying that no one would show, and he could make the quick trip back home and avoid the waterworks. No dice. The Q is here and we’re heading out. RAIN or SHINE. Thankfully, 6 more PAX swerved into the lot with a minute or two to spare bolstering our number up to 8.

Brief, semi-complete disclaimer for the veteran crew, and we’re off. But not before a few PAX implored the Q to take advantage of the parking deck at Charlotte Catholic. Maybe.

The Thang

Mosey from Amelie’s over to Charlotte Catholic and took the short ramps to the 3rd floor of Tartarus for CoP.

Warm-Up Exercises in cadence:

  • SSH x 15
  • IW x 15
  • Peter Parkers x 15
  • Merkins x 15
  • Parker Peters x 15
  • LSS x 15

Mosey down the stairs to the base of stairwell #1.

WAVE 1: The Beast

  • Starting at the bottom of stairwell #1, do 6x called exercise, run to the top of stairwell #1, do 6x more. Run to stairwell #2, 6x, bottom of stairwell #2, 6x, run to stairwell #3, 6x, top of stairwell #3, 6x. Wait for the 6. Once the 6 is in, reverse and repeat with new called exercise. (6 Rounds, 6 Stops, 6 Reps each stop = The Beast)
    • ROUND 1: Merkins
    • ROUND 2: LBCs
    • ROUND 3: 180 Degree Jump Squats
    • ROUND 4: CDDs
    • ROUND 5: American Hammers
    • ROUND 6: Burpees

Mosey to the bottom of stairwell #1.

Wave 2: Ramp Work

  • Starting at the bottom of the short ramp we did Lieutenant Dan’s up to the 2nd Next, was Bear Crawls up to the third floor with a Merkin at each parking space line.

Mosey back to Chucky Cheese / Launch Point with some quick Mary before time was called. LBCs and Dollies.

YHC with the take-out prayer.

Moleskin

  • The ‘Beast’ never disappoints. Running it in a parking deck and adding the stairs adds another level of burn that helped this live up to the name. Upon reaching the 4th floor at the end of the first run, I gave the PAX an option. If you don’t want to do exercises in the rain, feel free to depart early on the 3rd floor for a dryer environment. By the end of the workout though, it really didn’t matter.
  • Great push by the entire group this morning! We kept the pace brisk, and everyone kept pushing. Glad you men fought the urge to fartsack and instead chose to be uncommon.

Announcements

  • We were joined by Dunkin this morning as he came to get his passport stamped. He has visual proof for the Waxhaw contingent to prove it. Keep checking off those AOs. It’s a great opportunity to meet some new PAX.
  • See Slack for more information from Chelms re: “Put Tools in Schools”. Great program to help High School kids find routes to success that they may not have thought of before. Check out the information and reach out to him if you’d like to volunteer.

Back to basics…

Kicked off 2022 at Anvil with a basic old-school beatdown. Nothing fancy. 2ish Miles with lots of bodywork.

Pulled into the lot @ 5:20am giving myself plenty of time. Passed a random car with their lights on, parked in the wrong area of the AO. Maybe a passport challenge PAX? 5:30 rolled around, 6 more PAX showed, but the random car never ejected its driver. Oh well, we’ll run a lap by just to make sure. Lap completed, driver shaken by the presence of 7 men running around his car, but alas, he decided against joining us. Oh well, off we went into the gloom.

The Thang

Mosey our way around to the turf semi-circle.

CoP upon arrival at the semi-circle:

  • SSH x 15
  • Hillbillies x 15
  • Mountain Climbers x 15
  • LSM x 15
  • LSS x 15

Karaoke and High Knees down the main straight to the grassy knoll for 11’s

WAVE 1: 11s on the Grassy Knoll

  • Starting at the top of the hill, run down, CDDs x 10
  • Backward run up the hill, Jump Squat x 1
  • Repeato down/up with decreasing CCDs and increasing Jump Squats until we get to CCD x1 and Jump Squats x 10.

Mosey to the “Avenue of Trees”

WAVE 2: BOMBS down the avenue

  • BOMBS down the avenue.
    • B – Burpees x 5
    • O – Outlaws (Right x10, Left x10)
    • M –Merkins x 15
    • B – Big Boy Sit-Ups x 20
    • S – Squats x 25

Mosey over to the gym wall, grab a seat

WAVE 3: Shoulder Work

  • Assume the ‘People’s Chair’ position. Overhead Claps (on my up) x 30
  • Plank Walk / BTW Wall Walk across the flat wall
    • PAX line up abreast, across from the wall, in plank position.
    • 1st PAX gets up, heads to the wall and BTW ‘wall walks’ across
    • Next PAX plank walks to the beginning, then BTW ‘wall walks’ across
    • When PAX reach the end of the wall, return to plank walk back to starting position
  • Back to ‘People’s Chair’, Overhead Claps (on my up) x 40
  • Repeato Plank Walk / BTW Wall Walk but in the opposite direction
  • One more round of ‘People’s Chair’ and Overhead claps x 30

Mosey back the Avenue of Trees and ran two more sets of B.O.M.B.S. back the other way.

Indian run back to launch.

Mary until time is called

Called time and COT. 

Moleskin

  • After last week’s Thighland workout by Abba, many PAX in attendance were feeling the backward runs up the hill. 7s may have been more appropriate but the 11s really made us feel the burn!
  • The BTW Walks helped each PAX show off their own distinct form. Some bad, none great (YHC included). Having that pole in the way ensured we had to get our feet high in the process.
  • Overall, a pretty quiet morning. Not a lot of mumblechatter to be had as we kept the pace up throughout the workout.

Announcements

  • A friend of Abba and Stalker has a little girl named Eden (7-8 months old) who is fighting cancer. Please pray for her and her family as they go through this trial

The Antman Commeth…

Pulled into the lot outside Civetta with 5 minutes to spare. No cars in the lot, not a great start. By the time 5:30 rolled around 5 additional PAX had shown up and the mumblechatter was already off to a great start. Apparently, Frehleys had been assaulted by an ant a day earlier and the damn thing did some decent damage. Having never allowed an ant to take him down, Rousey was already running his victory lap in tomorrow’s beer mile in his mind. Regardless, the show must go on.

Quick disclaimer was provided to the veteran crew and we were off.

The Thang

Warm-up mosey around the Regal Cinema. CoP near where we used to launch from.

Warm-Up Exercises in cadence:

  • SSH x 10
  • IW x 10
  • Mountain Climber Taps x 15 each leg
  • Merkins x 10
  • LSS x 10

Head across Elm Ln. and head to the bottom of the Murderhorn.

WAVE 1: Catch me if you can (Partner Up)

  • P1 Starts running backwards up the Murderhorn
  • P2 3 Burpees, then runs to catch P1
  • Flapjack once P2 catches P1
  • Repeat until you reach the top
  • Once we reach the top, back down for Round #2, this time swapping 10 CDDs for Burpees.

Plank/Mary while we wait at the top for the 6. Next, back across Elm Ln. to the back of the retail shops. Run the length of the shops stopping at each speed bump. Alternate Merkins x 10 and Mike Tysons x 10 at each speed bump.

Next, up and over the hill near the dumpster and head across the street to St. Matthews to find some lifting rocks.

WAVE 2: Upper Body Rock Work

  • 3 Rounds
    • Curls, Chest Press, Triceps Extensions (all x 10)
    • Curls, Chest Press, Triceps Extensions (all x 15)
    • Curls, Chest Press, Triceps Extensions (all x 10)

Rocks back where you found them. Mosey over to the shopping center and stop next to the first island near GNC

WAVE 3: Blimps

  • Following the curved path back to the ATM perform the following exercises. Go through the rotation @ each island on the left. Rinse and Repeat until you get back to the ATM.
    • B – Burpees x 5
    • L – Lunges x 10 (each leg)
    • I – Imperial Walkers x 15 (each leg)
    • M – Merkins x 20
    • P – Plank Jacks x 25
    • S – Squats x 30

Mosey back to Launch Point

Quick set of LBCs, called time, and COT.

Moleskin

  • Weather was great this morning. These Fall mornings are starting to get close to the 50s which, in my opinion, is the perfect weather for an early morning beatdown.
  • No visual evidence of Frehley’s ant assault was provided, although wingman was apparently Frehley’s actual wingman and was the one who eventually got the ant off of hom.
  • Rousey spent the first half of the workout discussing the ease with which he won last year’s Beer Mile. He then switched into full on propaganda mode as he tried to hype the PAX into showing up to compete. If there isn’t a full size marching band at the Beer Mile tomorrow I will be severely disappointed. Regardless, I’m looking forward to seeing how well Rousey backs up his game. I’m certainly not putting money against him.

Announcements

  • Beer Mile: Tomorrow @ 5:30pm (See Slack for more details) You should definitely go, even if only to drink and take in the spectacle.
  • Blood Drive: October 29th @ Matthews Town Hall (See Slack or RedCross.org for more info)
  • F3 Holiday Party: November 19th @ OMB (See Slack for more details)

It’s officially humid…

I appreciate the opportunity to lead the men of Base Camp this morning. YHC hadn’t been out to South Charlotte in a few months due to another Monday morning AO starting up right by my neighborhood. It was great to get back out and see what’s changed. Thankfully nothing had. Still a great group of guys and a really great AO as there are so many options…

Not much discussion early on as 10 PAX looked forward to another Monday morning boot camp in 98% humidity. Felt cooler until we actually started moving. Extended disclaimer provided to allow OT to get out of his car and off we went.

Here’s what went down.

The Thang

Quick lap around the bus lot and circle up at the front of the school.

Warm-Up Exercises in cadence:

  • SSH x 15
  • Imperial Walkers x 15
  • Mountain Climbers x 10
  • Merkins x 10
  • Leg Stretches

Mosey pace down to Rosecliff Dr. (Burpess x5 at each speed hump)

WAVE 1: Triple Nickel on Rosecliff Dr.

  • @ Bottom do 5 CDDs
  • @ Top do 5 Jump Squats

WAVE 2: Merkin Clock Set

  • Everyone gets into the Merkin position on the Rosecliff hill (Head represents the ‘hour’ hand)
  • Starting @ 12 o’clock, 10 Merkins in cadence
  • Repeat @ 3 o’clock, 6 o’clock, 9 o’clock

Mosey back up to Fairway Downs Ct.

WAVE 3: Partner Up

  • P1 completes called exercise while P2 runs to the cul-de-sac and back
  • When P2 returns, flapjack
  • Exercise 1: LBCs
  • Exercise 2: Flutter Kicks
  • Exercise 3: Heels to Heaven

Indian Run (Merkins x3) back to school and circle up @ the rock pile. Pick your poison.

WAVE 4: Rock Set

  • 10 Curls, 10 Thrusters, 10 Tricep Extensions
  • Run down to the ball fields and complete 10 pull-ups
  • Repeato

Mosey back to Launch Point

Mary until time is called

  • Big Boy Sit-Ups x 10
  • Dollies x 20

Called time and COT.

Moleskin

  • Mumble chatter was light throughout the workout but for whatever reason, I can’t remember a thing that was discussed.
  • We did get to share a brief overlap with a few runners who, without a Q in charge, drafted in for about 10 LBCs before deciding they were really just a running AO.
  • So much versatility at Base Camp. Appreciate Magoo & Thunder for having me out.

Announcements

  • Prayer requests for Thunder Road and his wife Jane. Pray that the Lord places his arms around you both and leads you through the next few weeks.

A Little Road Work…

10 HIM showed up outside the Regal Cinema, ready to put in their work for the morning. With all the construction going on around Stonecrest these days, I thought I’d keep it simple and lead a workout that highlighted the areas of Stonecrest that still need work, the parking lot. Lights went out at 5:30 sharp. Perfect disclaimer provided (FNG was in the numbers) and off we went.

The Thang

Quick lap around the Regal Cinema (Out to Elm Ln. and around the theater) to get the legs loosened up.

Warm-Up back in front of Regal.

  • SSH x 15
  • IW x 15
  • Peter Parkers x 10
  • Merkins x 10
  • LSS x 15

Fully loosened up and stretched we headed over to the entrance to the long main straight that runs in front of the shopping center.

Parking Lot Tour

  • From the first row of parking spaces near the ATM all the way to the last row past Target, run the length of the row of parking spaces and complete called exercise. Next row, repeat. Repeat. Repeat. Continue all the way down the parking lot.
  • At the end of each row complete an increasing (10, 15, 20, 25) then decreasing (25, 20, 15, 10) number of the following:
    • Upper Body (Merkins, CDDs, Offset Merkins, Werkins, +others)
    • Abs (LBCs, Heels to Heaven, Big Boy Sit Ups, +others)
    • Lower Body (Squats, Jump Squats, Lunges, Jump Lunges, +others)
  • Circled up for some Mary throughout as we waited for the 6 to get in.

Mosey to the back of Target

  • Break up into groups of 2
  • Bataan Death March behind the stores
  • PAX in 6 does 3 Burpees, runs to the front of the team line. Repeato until we get back to Regal.

AYG down the straight in front of Regal to push out the last drop of effort.

Mary until time is called

Called time and COT.

Moleskin

  • As mentioned in the title, with all the work they’re doing @ Stonecrest, they need to spend a little time on the parking lot. Some of those ab exercises were like rubbing your back on a cheese grater. Just a note for future Qs.
  • Not a whole lot of mumble chatter going on this morning. Could be the post ‘Cinco de Mayo’ effect. Even though the discussions were minimal everyone put in the work.
  • It was awesome to see the group of vets rally around the FNG this morning. I think it’s easy to forget our first morning experience in the gloom and simply push, push, push. Most of the guys who I know can go non-stop held back with the FNG for most of the workout. Great way to show that F3 isn’t just about the workout, it’s also about the fellowship we build as we connect with other men.

Announcements

  • Welcome FNG Frank “Camila”. Rousey brought Frank out this morning and after digging into his background (e.g., Cuban, Loves Cigars and Whiskey, In the Real Estate business, etc., etc.) someone brought up the song ‘Havana’ sung by Camila Cabello. So, Camila it is.
  • Otherwise, all quiet on the announcement front. Everyone still in post-CSAUP recovery mode.

Conquering the Beast…

12 HIMs (feels awkward not putting an ‘s’ after HIM) rolled into Carmel Commons on a moderately warm morning ready to put in their work before the sun came up. YHC spent a little time preparing since grabbing the substi-Q for Flipper and was ready to try a few new things out with the PAX. If they worked, great. If not, I’d blame Flipper and the lack of time to adequately prep.

Perfect disclaimer provided and off we went into the gloom.

Here’s what went down.

The Thang

Mosey from Amelie’s over to Charlotte Catholic and took the short ramps to the top of Tartarus for CoP.

Warm-Up Exercises in cadence:

  • SSH x 15
  • IW x 15
  • Peter Parkers x 10
  • Merkins x 10
  • Parker Peters x 10
  • LSS x 15

Mosey down the stairs to the base of stairwell #1.

WAVE 1: The Beast

  • Starting at the bottom of stairwell #1, do 6x called exercise, run to the top of stairwell #1, do 6x more. Run to stairwell #2, 6x, bottom of stairwell #2, 6x, run to stairwell #3, 6x, top of stairwell #3, 6x. Wait for the 6. Once the 6 is in, reverse and repeat with new called exercise. (6 Rounds, 6 Stops, 6 Reps each stop = The Beast)
    • ROUND 1: Merkins
    • ROUND 2: LBCs
    • ROUND 3: 180 Squats
    • ROUND 4: CDDs
    • ROUND 5: Heels to Heaven
    • ROUND 6: Jump Lunges

Mosey to the bottom of stairwell #2.

Wave 2: Racoon Walk, Wall, and Dragonflys

  • Racoon Walk. It’s like a Bear Crawl but you do it across the top of a wall. (Foraging through trash at the end is optional)
    • From stairwell #2 (on the first floor) to stairwell #3, jump up on the wall of Tartarus and make your way across. Hopping down and back up at each support beam.
  • Next was a series of wall sits with arm raises inside the deck, wall hurdles, and dragonflys using the fence to the football field. Random # of arm raises, 6 hurdles and 30 dragonflys total.

Mosey back to Launch Point with some quick Mary before time was called. LBCs and Protractor.

YNC with the take out prayer.

Moleskin

  • The ‘Beast’ turned out to be just that. Running it in a parking deck and adding the stairs added another level of burn that helped this live up to the name. Mermaid pleaded with the Q to take it easy on the 6th round and not call something everyone would refusnik. I had Jump Lunges already planned but will definitely be adding burpees to the end next time.
  • I stumbled across the Racoon Walk in the Exicon a while back but never found a suitable place to try it out. Tartarus proved to be the perfect spot, so with much hesitation from the PAX we jumped up and put in some work. Turns out it’s a bit harder than I thought. It basically turns into a compressed bear crawl on a really narrow ledge. Lots of muscle groups being fired. About half the group reverted to bear crawls along the way. Regardless, definitely another one to add to the repertoire.
  • At one point as we were jumping over the wall between the deck and the football field Lorax mentioned he wanted to see me hurdle the wall rather than jump/climb it. I informed him that my body is built like Fred Flintstone, all torso and short legs. Hurdling has never been an option.
  • The Security Guard at Charlotte Catholic continues to engage and be impressed with the PAX. He says he’ll never join us, but I think we can turn him around if we keep at it.

Announcements

  • Continue to keep the Palmer family in your prayers. Recent news and progress are positive, but they continue to need our prayers.
  • Speaking of conquering the beast, I have a bible study that meets right after Centurion on Fridays. Today was a great session where we discussed all the pressures and responsibilities that often become overwhelming and cause us to lose our momentum in life. It’s easy to get lost and lose motivation. But having faith that God has already conquered the biggest challenge in our lives is inspiring. I’m hoping to rekindle my motivation this week by trusting in Him and living it out to those around me. The men we fellowship with each morning @ 5:30 is a great place to start.

The train leaves @ 5:30am sharp…

This is the story of 11 HIMs, and another HIM, and yet another HIM.

Lots of discussion before launch of long weekends and barely making it out of bed to start the week of right. Nevertheless, 11 HIMs took the red pill this morning and posted to Firestarter. Brief disclaimer provided to the group of vets and we launched promptly @ 5:30am.

The Thang

Quick mosey up to the 131 parking lot for a little warm-up.

Warm-Up Exercises in cadence:

  • SSH x 15
  • IW x 15
  • LSS x 15
  • Mountain Climbers x 16 (got lost in my own thoughts here)
  • Merkins x 15
  • Some good long leg stretches to loosen it all up just a bit more.

Completed the CoP and we headed off up Blakeney Heath rd. to the top of the hill.

[This is where our story gets more interesting. I’m going to assume that it was around this time that One Star and C3PO both showed up. Albeit just a little ahead/behind each other and set off to find the elusive PAX unaware that we were headed to the little-used section of the AO headed toward Montessori.]

We ran to the top of the Blakeney Heath hill and stopped before getting to the Montessori school. At this point, YHC called for a Triple Nickle back down to the entrance to the Blakeney Heath neighborhood. At the bottom, 5 Mike Tysons, at the top 5 Heels to Heaven. I had forgotten how sneaky effective that hill is at gassing the group. Doing it five times added just the right amount of push.

Next we headed down to the Montessori school to some lifting rocks.

[By this point, I’m assuming C3P0 had already run through the shopping center, across to the medical park, and figured he’d try Blakeney before hitting up the Nail Salon. Assuming One Star had done the same, sans heading to Blakeney hill.]

Everyone grabbed a lifting rock from the very limited selection, and we did some upper/lower bodywork. Did two rounds of 20 Curls, 20 Thrusters, 20 Triceps Extensions, 20 Dips. It was at some point in the middle of our second round that C3P0 makes his way over the hill to join the group. Not sure how he found us though. That triple nickel took it out of the group, and we were just about silent during the rock lifts. Regardless, 12 men now headed back toward Blakeney to finish up the workout.

[At this point, One Star could have decided to grab some coffee and draft into CoT but instead, he continued on his search.]

We made our way back to the stairs near the My Gym for some pull-ups and timed runs. Split up into groups of three. Two PAX on doing pull-up under each of the two stairwells, with the third PAX as the timer. Run up, over, and down the stairs and tag out your partner. Did two rounds much to the delight of the group. Toward the end of the second round, One Star finally completed his quest and joined up with the group.

Mosey to the large wall next to Banana Republic for some wall sits and arm raises. 2 rounds of 50 arm raises. Wingman called out my ‘jazz hand’ form but I like to think they were more ‘raising the roof’ than jazz hands.

Mosey back to launch and were joined by 4 runners from Blakovery for a few rounds of Mary until time. Ended the workout 6 PAX stronger than when we left.

YHC with the takeout prayer.

Moleskin

  • Not a lot of mumble chatter this morning. Everyone put in the work but only a modest amount of banter as the PAX put it all into the workout.
  • “Late start” AOs are hitting the F3 lineup like cryptocurrency IPOs lately. However, the majority still launch @ 5:30am sharp. I’d still love to see an aerial view of C3P0 and One Star hunting for the PAX this morning. What’s more impressive is that they never ran into each other during their search.
  • Thanks to Teddy and Wingman for allowing me to lead the men this morning.

Announcements

Fireball Shots @ Last Call

After being a last-minute ditch 2 weeks ago I got the opportunity to lead the men @ Last Call while the site-Qs took a week off. I had only been to the MR campus one other time even though it’s one of the closer AOs to my house. So happy to get the chance to get more acquainted.

Not sure if it’s the break in the weather but this week has been a pretty good week for FNGs. This morning was no different as 3 of the 10 PAX in attendance were FNGs. I had wind of it in advance (one of the FNGs was my college roommate) so I wanted to set the tone early for the new guys.

DiCCS (Disclaimer, Cell Phone, CPR, Social Distance) delivered and off we went.

The Thang

Mosey to the front of the High School. Given that we had new blood at the bar this morning, I interspersed some F3 foundational knowledge amid the CoP Exercises. It was a good reminder for the regulars as well since there was minimal participation in the Q&A portion of the workout. Mission and Core Principles discussed, and we were good to go.

Warm-Up Exercises in cadence:

  • SSH x 21
  • IW x 21
  • Mountain Climbers x 21
  • Merkins x 21
  • LSS x 21

I’m not sure who came up with the ‘21’ theme for Last Call but I think it needs to stick around…

Following CoP, finished the loop and stopped in front of the Middle School.

TRIVIA FACT: On February 26th, 1932 Johnny Cash was delivered into this world. What better way to acknowledge this legend than a full-blown Ring of Fire to celebrate all his top HIITs (see what I did there?). Johnny had 9 #1 hiits, so we’ll have 9 exercises in our Ring of Fire.

Ring of Fire (Fireball Shots) HIIT Routine

  • 9 Exercises spaced in a large circle around the front entrance to the Middle School.
  • Conducted as a HIIT Routine (50 seconds AYG, 10 second rest as we mosey to the next exercise)
  • 3 Rounds totals 2 Total Rounds. It burns, burns, burns so good.
  • Exercises were:
    • Merkins
    • Glute Bridges (Pickle Pointers)
    • Lunges
    • Dry Docks
    • WWII Sit Ups (Big Boy Sit Ups)
    • Jump Squats
    • Mike Tysons
    • LBCs
    • Calf Raises

Finish our lap around the schools and stop by the rock pile next to the short track.

Pick a Lifting Rock of your Choice (or if you’re Fiji, grab the CMU nicely placed amid the rocks)

  • Curls, Chest Presses, Triceps each x20
  • 2 Rounds to keep the blood flowing

Mosey back to launch and Mary until the YHBartender escorted everyone out.

YHB with the takeout prayer.

Moleskin

  • Not a lot of mumblechatter this morning. Everyone put in the work but only a modest amount of banter as the PAX put it all into the workout.
  • Modified the Ring of Fire after the 2nd round to make sure we could get in a little rock work and Mary. Wanted to make sure the FNGs got a glimpse of the full range of a typical F3 bootcamp.
  • Reminder to the group that ‘Pickle Pointers’ are facing up. ‘Pickle Pounders’ are facing down. Just a life lesson that may or may not pay dividends for you in the future.
  • Great to see the inclusion of three FNGs this morning. Welcome to the mission Tonka, Raven, and Fabio! Hope to see these guys continue to post. If you see them in the gloom make sure to keep on encouraging them. I think they’ll be back.

Announcements

  • None to speak of…