Love this site and always excited when I get a chance to lead. Back in the day when we first launched this site we stayed pretty close to the downtown area – then came the gazelles and we started to find new gems a bit further out. I wanted to pay tribute to the Glory Days. So I put $2.50 in the pay phone and placed a call across state lines to MoneyBall for some direction. “Man – you gotta stay close to downtown that’s where it all started – The Hill must happen, get that bridge involved and use the short wall for some work”. The plan was in motion.
Warm up – Mosey to Sweet Repeats – I heard rumblings ” are we headed to Lawson? Millbridge”. Nope – I wanted to bring our charity efforts into focus – Ray of Hope is housed in Sweat Repeats – make the connection so that when we do some of the planned activities (back pack give away and Xmas party help) everyone will know where to head. We circled up and did the normal warm ups in the parking lot –
SSH, Merkins, LSS, Plank Jacks dugan and demonstrated the Burpee with a Twist (on return jump 180 degrees)
The Thang – today’s theme would be 10, 15, 20 – reps – (paired with 2 exercises) I tend to use this cadence a bit on my Q’s. I do it because I am not a big fan of the “do 200 merkins…..3,000 squats.’ No way you can keep form for those amount of reps.
First stop Parking lot next to Sweet Repeats
Round 1 Broad Jump and Merkins – do 10 Broad Jumps & 10 Merkins, followed by 15 broad jumps and 15 merkins, followed by 20 broad jump and 20 merkins. – lap around the building
Round 2 – Bobby Hurley’s and Speed Skaters (10/15/20)
Mosey to short wall in town
Round 3 Dips and Declines – lap around the block
Round 4 Step Ups and SSH – Hot lap around the block
Mosey to Bridge
Round 5 Jump squat on one side of bridge and then Plank Jacks other side
Mosey to Wall across from church
Round 6 Donkey Kicks and Mountain Climbers (this was a shoulder smoker)
Mosey to KJH The Hill
Round 7 Burpee Twist and Plank Jacks – we made 10 and 15 – and only 1 trip up the hill.
Mosey to COT
All in all we covered about 2.4 miles – timing could have been better to do more hill work next time.
Shout out to Popeye – good to see him during the week – we did some running and he just pushes through even with a bad knee.
The LRC was strong this morning – Deflated had an extra hop in his step and was out in front with Smithers and Foundation.
Rockwell – aka “the silent assassin” – he doesn’t say much during the workouts – but he’s there at every turn leading the way.
Deadwood – i could sense a Q jack coming but it never came – he was out pushing the pace in front. well done.
Carbload – joining the shirtless gazelles – a site to see – but I only saw the bare-back as he was out in front. No thong gate here.
And Schnieder – we’re not the fastest in the group – we seem to have the same pace -so when I see Tom making moves to the front of the line I get going as well. Way to push me.
Prayers up to CarbLoad’s B-in-law – Cody – hit by car and having some surgeries today (back,,) – Schnieder’s friend – his wife Karen is going through chemo and the Big C.
Keep an eye out for workout site changes for tomorrow. Impromptu may be moving…
Spartan Race – still on?
Got the call from Posse for the the Q at Homecoming and gladly accepted. Getting back into Q shape – means formulating a Wienke that can challenge all and take up the 60 minutes; without equipment needs some thought. Good news is with all the virtual Weinke’s that we published the last few months – there is some great material out there to steal from.
Showing was light when I got there – a few mashers and 5 total that would hit the homecoming workout- with 4 finishing – more on that later
3/4 mile mosey to get the blood flowing – Zin confessed to putting a dent is his Craft inventory and was a little crusty – so thought I would ease into it a bit.
10 shoulder tap merkins>>>then 10 regular merkins
10 V-ups >>>>then 10 LBC’s
Repeato 3 times
To hill and back – the hill at the entrance
3 Burpees and 5 Big Bois at top
10 Mike Tysons and 15 Speed Skaters at the bottom
Repeato – 4 laps
*this is where we lost legalized to the mashers – no warning – just picked up like the Baltimore Colts in the middle of the night and left – apparently not a fan of the hill
15 HR Merkins
20 Mountain Climbers
45 second plank
20 plank jacks
15 HR Merkins
– not sure who created this but it is a beast. complaints were heard and I tried to switch it up – but basically
Repeato – 3 times
Back to the parking lot for 15’s(that turned out to be like 11’s or 8’s)
You know the drill
Suicide line touches for a minute – but man I think they moved back the lines in the parking lot. I remember 15’s and 13’s being completed pre Covid days.
We did 2 regular, 1 backwards, 1 side shuffle
Buzz – times up.
Smaller Group today which was pretty cool. Mumble chatter and the banter is awesome in a small group.
Zin – yes he was crusty/stale from the nite before; but no spilled Merlot; a few Q high jacking attempts and a lot of bitching about the lack of creativity— Good to hear complaints on the Weinke
Southern Tip – not sure how he does it with mostly just 1 F3 workout a week – was strong on the hill and runs -not a fan of the Pryamid but completed it. Led on the line touches
Blue Screen – Long distances may not be he favorite – but he can move on the short distances – was a killer on the line touches. Not a fan of the Hill portion and was doing some politicking to change it up –
Legalized – what can I say – excellent at the warmup — but in his defense he’s been pulling a long stretch of 2AM’s trying to hit a code release –
We still covered 3.4 miles and the social distancing was followed. We all kept to our own sweat piles.
Lots of good work and blessed have Q’d today
Keep Thoms family in your prayers
2 Qsource programs – after Asylum and After Impromptu
Coffateria at the Target lot
Happy to be back with an official re-opening of Impromptu. With my running mate Akbar at the ready we worked on a plan to keep our groups below the 10 Pax limit. Plan was to keep two distinct workout areas; Middle School Campus and the High School Campus. We constructed a Wienke that was similar for each site, but also provided some personalization by each Q.
Mosey/SSH/LSS/Merking/6 -plank jacks/Abe Vigoda
A Starfish 6 location and back event
Run to the 1st location and do prescribed exercises at 3 rep counts – 15,20, 25. Choice of: Donkey Kicks, Knee Slaps Merkin, Step UPs, Bobby Hurley’s, bear crawl, Derkins
Run back to start via an Indian Run and do 5 Burpees at Start
Rinse and Repeat at 5 other locations around the middle school campus
Started most series with the knee slap to get the heart rate going
Indian Run was a COVID challenge – the line could get pretty long and or wide
The small group setting seems to work out well and encourages everyone to do the work together
Zin overslept for Swarm – so he was leading the efforts on runs
Chainsaw has been reborn – down a ton of weight after making some healthier eating choices and boy has his speed improved.
Shopdog new and improved = was a sprinter today – showing that he belongs in Swarm. He was always sneaky fast; but now with reduced weight he’s not sneaky – just fast
Cobbler was searching for Rudy’s Poop Palace at the DCCS and joined us after taking care of business
Gronk – the little guy – good and fast out of the gate. Maybe he thought we were playing cops and robbers and he was the robber trying not to be caught?
Tonya Tee – call me deaf or my hearing aid wasn’t working – dude got after it. hope he comes out more often.
Lots to think about these days.. but it’s the F3 Juice that’s been getting me through this valley of lost personal connection. Staying connected via Groupme, Slack, Zoom was a great bridge to the in person bonds that we create each time we converge and workout.
It’s just the start of the new normal – but in reality we never left and doing our work in “batches” versus the entire lot.
100 PAX Challenge – goal is to raise $10K in pretty quick time frame so we can have an impact in our local community. Reach out to me, Ray, Smithers and Dancing Bear (if he ever shows up to a workout)
-Premature in the house with a cash pledge yesterday – I’m washing the money now.
3 workouts tomorrow – commitment, homecoming and blackhawk
7 Men practiced a social distancing workout this morning.
typical warmup – ssh/potato pickers/merkins/squats
Waffle Iron – 3 rounds of the exercise set in ascending reps for each round (10,15,20)
run .6 loop
Repeat with 15 reps and 20 reps
poop called – folks left
16 Pax for a homecoming IronPax like circuit – 2 guests from Monroe: Bonhoffer and Double E. Relief was in the air as the calendar flipped to 2/1. Everyone seemed to have an extra hop in their step, smile on their face. Only 60 minutes of pain between the Pax and a cold one.
Warmup -Mosey to lightpole loop that leads to the entrance of the school- various exercises at about 8 lightpoles
The Thang: Parner IornPax Like Circuit
Circuit of 4 exercises that P1 repeats while P2 runs the .67 loop to school and around driveway – Queue up NJ’s Finest Radio Station: Exit11 All Bruce/Bon Jovi all the time
My planning called for about 3 laps per at around a 7-8 minute lap; however the sprinters blew that away which added to their lap count.
Burpees were horrible – but the Bear Crawl Coupon Pull or Push was pretty bad.
17 Minutes left – oh Crap – what now. Go to the standard line-to-line prints
line to line round – 1 minute timer
Usual sprinters of dasher, gerber, now speedbump, Deadwood, Legal Zoom,BottleCap, chicken man and now the slimmed down version of red wine – Rose – Zin pushed the laps and the line touches.
Bonhoffer and Double E representing well for Monroe – solid performance really killing it
Offline coming out of the gates in 2020 like his hair is on fire (ha),
Schieder with the icing on the cake for the octuple was not mailing it in – he wanted to earn the badge – well done
Banjo rides in style now but that didn’t soften him up – killed the reps and the laps
Same with Frack -not sure what got in his protein drink this year – but he’s on fire – even posting in Raleigh to keep the Octuple alive and Earn it – well done
Wedding Singer looking like he could run all the way to Colorado – it was good to partner with you one last time brother
COT – Announcements – Christ Closet folding party to resume 2 weeks (Dana should be back – check with him)
Hit the cooler for Bud’s and Busch Lite for those that earned the Dryuary badge
out – nap time
13 Total showed up for Impromptu – temps were just right at 34 – low wind and humidity.
Week two of the Amazing Race Series: I made a minor tweak, which was to remove the required route – giving Pax the freedom to roam as they wish to the next flag. Also numbered teams and each team must complete each station in the numerical order. Split up into 4 teams which seemed fairly balanced.
Warm-up – Quick mosey to the front of the middle school – SSH/calf stretch/merkin/
Ricky Bobby/Wedding Singer/Floppy Disk/Recalc
Start/Finish – Front of Middle School – 5 Burpees each return
Start of Path – Bear Crawl 50 yds
Rudy’s Poop Palace – 50 Donkey Kicks
Lower Football Lot – 50 Coupon Overhead Press
Upper Football Lot – 25 yd HairBurner
Front of High School – 50 Bobby Hurleys
Course covers close to 3Miles with some teams covering more due to wrong turns.
We’ll be changing up the course next month, but I think the concept fosters some team building and pushing fellow Pax or getting encouragement from fellow Pax that you might not normally connect with during the open workouts.
On my team I could see floppy disk pushing his limits as he’s on the newer side (a month or so) to our group. He worked hard – was getting encouragement from Ricky Bobby and Wedding Singer.
I’m sure this was probably true for all the other teams – when we passed in the distance I could hear the encouragement all around.
Frack can thank me for assigning his team#2 which placed him at Rudy’s Place just in time.
And the winner is:::: Mad Dog/Dougboy /Trojan Congrats!!!! prize is in the mail.
Announcements: Site Q School this weekend — if you can do a workout you can be a site Q!!!!! Q School next weekend –See Posse – Bottlecap will gladly clown to the school.
COT – Keep Prayers up for Doc – a few brothers in the Mash Unit: Centerfold/CarbLoad/Jingles(?)/Spike(?) and just added to the IR Deflated(?)
Let’s not have the New Year Resolution Fall Off – search out those that came to a few workouts in January and push them. Same for all in Dryuary and WeightLoss: take these as a time to “right-size” your drinking and eating. Everything in Moderation..
Remember to have fun at the workouts!!! Get in the BallPit of life
kb – out
College visit to Univ of Georgia in Athens – looked up F3 ATL and saw that they had started one in Athens – Cool.
Head to Intramural fields – Flag out. 3 Brothers – Stroke Seat (a rower), Wham-O (plays frisbee) and Frenchie. Can you believe 3 college dudes would get up at 5am during the week. Stroke Seat did an internship in Greenville and one of his co-workers took him out and he got hooked on F3. He came back to Athens and decided to start it up; I believe Frenchi and Wham-o’s dad’s are F3 out of Atlanta.
Disclaimer – well done, warm up (some windmills aka Abe Bagoda’s, SSH, LSW). Did some partner work 50 Burpees, 100 Bonnie Blairs, 150 Squats – run across field.
Ran around the exterior for various pushup clock and graduated step ups. Hit the parking deck for some ab and stair work
I introduced them to Jack Webb (standard – merkin and air press) and the Bobby Hurley – CAN YOU BELIEVE a FEW of THESE GUYS DID NOT KNOW WHO HE WAS!!!!!
Anyhow these guys are juniors – 2 are finance majors – so good chance they could end up in Charlotte after graduation.
COT – out