Author Archive Recalculating

Tyson – Sentence Reduced

There was a whiff in the air this morning; wasn’t sure if it was DoughBoys gloves, the diesel bus fumes or the alcohol seeping from Zin’s pores…nope it was the sweat scent of the monthly AMARAP beat-down at Impromptu. Each station has been painstakingly thought out, planned and implemented -however there was a lot of babble that 20 Mike Tysons were just a bit too much. So the competition committee reviewed and approved 15 reps. 19 present for the March edition of the Amrap

The Results

The goal of the AMRAP has always been to measure and encourage progress for each of the PAX. If it is your first time, use it to set a baseline; go for small improvements; maybe one more station than you did last time, then 2 and then a lap. Forward progress is a good thing. And sometimes you just don’t have gas in the tank- that’s OK .. OK for The Floater, FLASH, Chiseled, AssIsland, WatchTower… But its NOT OK for the AMRAP—ha – just kidding..maybe…just a little…yes

Check out the results – post them on your Fridge..use it as motivation.. or for your grocery list or an important phone number… heck I don’t care- just print it out

https://drive.google.com/open?id=1Lcyo8pf794AP4JY4d-Xd5_q06jZJ5Osv

Announcements

Christina Latini – 8K Memorial Race – we’ll be doing it Virtual @ Commitment – $15 –
https://latinimemorial8k.racesonline.com/register?utm_source=S2F+Charlotte&utm_campaign=cb3fdde93d-EMAIL_CAMPAIGN_2019_01_28_06_20_COPY_01&utm_medium=email&utm_term=0_14bf492c2d-cb3fdde93d-38688933

Christ Closet- moving location- could use help this Saturday – see Akbar

Sunday Open Door and Monday Brooklyn Pizza Bible Study

Welcome FNG – Quack- another young buck EH’d by My Pleasure. Comes to us from the Pacific Northwest – Oregon.

FYI – Glider/Glida in attendance as well – couldn’t find him in the system…we’ll work on that -Kotters

Lucky 13’s

Got the call in the bullpen last nite from Moneyball looking for a relief Q. No problem we got you coverd Moneyball #streakcontinues. The Floater is a blank canvas – it’s a large area if you want to run, has the brutal hills if you choose – thoughts were circling around in my head as to what part of Waxhaw we would explore. Wait…. it’s March Madness – lets head to the basketball court. Gave a long DCCS and we were off.

Warm-up – Mosey around the block and end up at DreamChasers

30 SSH/10 wide arm merkins/10 diamond merkins/lunges/low slow squats

Head over the bridge/cross Providence Road – as a Group#safetyfirst At every cross section – 3 Bobby Hurley Broad Jumps – all the way to the School

Partner Work – 3 Rounds 1 Partner on the low benches in front of the school doing Step Ups/or Box Jumps (EasyButton was crushing the Box Jumps) Partner 2 runs to wall for 5 Donkey Kicks and returns

Tip-off – head to Basketball Court 15’s – sideline touches for 1 minute. Done isolo, but if you don’t get 15 add remaining and thats how many burpees you and your partner will do 2- 15’s 2 – 13’s

Four Corners Partner up. Each Corner has an exercise: Merkins/SSH/Mountain Climber/Speed Skaters Partner 1 – does prescribed exercise at the corner while P2 does a basketball slide lap. Complete the 4 Corners

Hurley Time P1 Bear Crawl sideline to sideline while P2 is doing BH’s 2rounds

1 last 13 for good measure

Mosey back to parking lot/COT/Announcements

My goal was to get the heart rate up and cover some mileage -not all at once but 40feet at a time – taken from Nolan Richardson’s “40 minutes of hell”

Strong showing from everyone that posted Speedy Point Guards – Hollywood, Deadwood and EasyButton were off to my left, but they were crushing the 15’s/13’s with no penalties. Fast 2 Guards – Dancing Bear, Chicken Little and Dan have some lungs- Power Fowards – GatorCub, Rockwell were the power fowards crushing it along with MadDog, Shake, ScheduleC

Announcements -Christina Latini 5Miler Virtual Run for Committment – sign up @
https://latinimemorial8k.racesonline.com/home

Check out the latest F3 South Charlotte Newsletter – Most Tcaps for BottleCap’s FieldTrip Workout at Impromtu

Which way is the beach?

Chiseled was formed with the notion of creating a gear workout and a break from the typical boot camp style workouts we do at F3. Running is fairly limited, but that doesn’t mean that cardio is not a underlying theme. With that seven (7) studs – braved the cold, ignored the copy-cap AMRAP at the other school – and got to work.

Warm-up – Mosey to entrance and back to get the heart rate going a bit.

  • SSH/Merkins/LSS/Mountain Climbers/Moraccan Nite Club/Michael Phelps

The Thang

Gear was lined up and consisted of 30lb dumbell, 25lb, and 20lb Slam Ball – two of each – 1 45lb plate. Exercise would be a declining nunber of reps and an increasing number of Bobby Hurley’s in between. After each set move to the left and pick up a different weight. Odd Man out does Hair Burners for that set.

Curls, Goblet Squats

  • 30 reps/1 Bobby Hurley
  • 25 reps/2 BH’s
  • 20 reps/3 BH’s
  • 15 reps/4 BH’s
  • 10 reps/5 BH’s
  • 5 resp/6 BH’s

Complete the full set of Curls – hot lap/ then Goblet Squats – hot lap

Cardio session – 3 minute timer

  • 1 broad jump
  • 5 merkins
  • 10 speed skaters

Tricep work

  • 30 reps/1 Bobby Hurley
  • 25 reps/2 BH’s
  • 20 reps/3 BH’s
  • 15 reps/4 BH’s
  • 10 reps/5 BH’s
  • 5 resp/6 BH’s

Cardio Session – 3 minute timer

  • 1 broad jump
  • 5 merkins
  • 10 SSH

Chest work


  • 30 reps/1 Bobby Hurley
    25 reps/2 BH’s
    20 reps/3 BH’s
    15 reps/4 BH’s
    10 reps/5 BH’s
    5 resp/6 BH’s

Cardio session – 2 minute timer

  • 1 broad jump
  • 5 merkins
  • 10 SSH

COTS/Announcements –

Speed for Need – Season begis – see Rubbermaid for Down Syndrome Race

Joe Davis and Sweet Toothe coming up – Posse is the info source on these

Always a great honor to lead such a great group of men. Running a gear workout is a work in progress as you never know how many folks may show up and how to distribute the gear. We do have a good selection of gear at the site and our brothers have gear that you can borrow. Hats off to Fusebox for getting to site early, with some gear for me. After many failed attempts I did manage to break into Bottlecaps garage – lifted some plates- grabbed a beer and left.

Fusebox – Great site leader – checked in with me during the week, made sure I had a plan – offered up the gear and was there to help set up. Fuse also must have the “runners bug” as he was doing a pre-run!!!!!

Banjo – Solid performance out of this guy and former/current Crossfitter. He was pushing hard and leading on the cardio sessions – he really did blow out his WOD (workout of the day)

Chainsaw – Dude just impresses me everyday I see him out there. I didnt see him modify any portion of the workout – he’s like a Ford Diesel – takes a bit to warm up and then just chugs along. He’s not one for social media/Group me – but maybe we can all text his flip phone today with 343735 = Diesel

Xero – Kotters to Xerox who has been dealng with the passing of his mother-inlaw. He came back with purpose today and went to work – welcome back Xerox!!! Even with a bum shoulder, he was still getting it done aka Dancing Bear style.

Swimmers – He’s been a regular at Chiseled; my sense is he’s getting ready for the beach and honing his lifeguard body. He’s got the cardio chops – throwing some weights around now; we might have to rename him Hasselhoff.

Nails – adding to the B&C numbers on his second time out – welcome. The burn is always worse the day after the workout -not much slow down here Nails – he was getting after it. There’s promise here – which segment of the Briars will he fall into -speed skater, fartsacker, decathalete or gear beast? – I’m going with decathalete – attends multiple workouts a week- is well rounded and likes a variety of workouts. Welcome

Run for Cover – Excuse-Arama

Was looking forward to the 2nd running of the new Amrap course and all the beauty she would be providing. Cantore was a concern with the rain soaked month not letting up>>>>but the show must go on…for some..for a few…

I arrived at the site early to check conditions to see what state the course was in — not that great. Decided to re-configure it a bit to “accomodate” a few requests or annoyances:

  • Reduced Mike Tyson’s to 15 – tennis arms would be happy
  • cut out the hill – instead hug the wall around the school and end up at the tables/benches for Step-ups; but start with the 20 Derkins
  • Dips remain the same
  • Replace rocks with Basketball slides around the circle (the rocks were actually doing some good storm water control and didn’t want to risk getting our crew “Damascussed” out of Cuthbertson.
  • To path for Bear Crawl and 10 BH’s
  • Burpee lap counter

I then rolled into the middle school parking lot and there were more than a few cars there pretty early. Rockwell even commented “man – must be a few folks out for the pre-run”. Upon further inspection we realized these cars were left over from a middle school class trip…

So the Fabulous Five moseyed over to the HS to begin the Amrap. quick DCCS, CPR, Phone all set. 15SSH –

Ready set star your engines:

The Fabulous Five pushed like hell today – no music, no chatter, just a few rain drops and your own thoughts..

Gerber led the Pax around the course, but the MT’s and Derkins kept him in sight. Rockwell, Chainsaw and Wedding Singer pushing hard. Everyone did 4+ or close to 4 laps.

Excuse-Arama started flowing on GroupMe at 6:48.

But we move on – March 29th is the next Amrap –

COTS – Announcements -none

The Holyfield

Something just didn’t feel right that last part of 2018….couldn’t put my finger on it..oh, we were all missing the Impromptu Monthly Amrap. What better time to kick this off than in Dryuary and help everyone get on track with their New Year’s resolutions.

The site Q’s met with distinguished course designer @Bottlecap to get some input on a new location and route. With that we introduce to you – “The Holyfield”

20 Men showed up at Cuthyb Middle. Quick Mosey to the High School back entrance>>> slow lap around the course to get everyone acclimated to the new course and exercises

  • up stairs to wall for 20 – yes 20 Mike Tyson’s
  • down walkway – up hill to tennis courts – 20 Derkins
  • path to back of HS – 20 Step Ups
  • to Benches – 20 Dips
  • to circle – Rock Carry
  • to path towards HS buses – Bearcrawl to light post
  • lightpost – 10 Bobby Hurley’s
  • Burpee counter – rinse – repeat

This is a race against yourself – get faster, stronger over the course of the year. Thank the usual suspects for setting a fast pace, the newcomers for going at it the first time and everyone else for getting your arses out of bed and doing what 99.999% of all the other men across the land didn’t do this morning – woke up for an unkown challenge and busted their butts.

Name LapsLast Obstacle
BoBerry2Rock Carry
Bottlecap4
Chainsaw3
Chicken Little3Mike Tysons
Dancing Bear3Mike Tysons
Deflated3
Draper3
FuseBox2Rock Carry
Gerber3Derkins
Hollywood4
Legalized2Rock Carry
MadDog3
MoneyBall3
Posse2Bear Crawl
Recalculating3Rock Carry
Rockwell3
RubberMaid3Derkins
Tupperware3Hurley’s
Xerox2Rock Carry
Zinfendel3

Shout out for all the Bday wishes and inspirational photos sprinkled around campus –

Thankful for this great group of men that inspire me and put up with this old curmudgeon…..

Announcements

Prayers up for Hooch’s son, Ray’s Father inlaw, Lynn Marie Longo

QSchool this Saturday – 6:30 at Cuthby – Posse

Qsource at Coffeteria – Golden Arches – 6:30 after Committment.

Breakfast Special & Teamwork

14 men endured the Carolina ice age for some a breakfast board beatdown and some much needed teamwork. Checked the weather app to see a nice balmy 22 degree morning for Watchtower – with that I knew I needed to keep the PAX moving to fire up the heart rate.

DCCS

Circle up in front of Hickory Tavern for a quick hot lap and some DCCS

Warmup

  • 25 SSH
  • 10 LSS
  • 15 Mtn Climbers
  • 10 Merkins
  • 5 Burpees on your Own

Breakfast Specials

Flipped the Sandwich board to make a Breakfast Special’s board which was waiting of the PAX at the Hickory Taver Entrance. On the board were five exercises, each with a 20 rep count. Progressive with lap in between.. Ex (Do excercise 1 lap – then exercise 1 & exercise 2 – lap.. until all five exercise. Total would yeild 300

  • Step Ups
  • Speed Skaters
  • Derkins
  • Mountain Climbers
  • SSH

Pick up a coupon (slam balls) – in groups of 3 – pass ball back and forth until we made it to the Target parking lot. Some confusion on Indian run vs simply pass the ball back and forth down your line. Next time Q will be more clear.

Teamwork

Aside from his outstanding man to man defense – Hurley holds several assist records. The theme here was to work on our teamwork and passing skills while also getting some defensive work in. Partner up in teams of 3 each with a Slam Ball.

P1 and P2 – Pass Slam Ball chest pass down the top section of the lot. At each end P1 20 Ball Slams/P2 20 BH’s… Chest Pass Ball Slam back and flip flop. Timer is P3 who is doing a long lap around Target Parking Lot with 5 Bomb Jacks at each corner. P3 replaces P1….

Saw several groups working hard on this section…

Now – the teamwork – Bear Crawl Passes. In Bear Crawl position pass the slam ball back and forth until you reach the end of the aisle -rinse and repeat until P3 gets back. Extra Credit – Foundation added in the three man weave for those familiar with the layup passing drill..

Pick up the 6 and start to head back. Slam Ball Burpee for every tree (7) – pass ball between teammates.

COTS

Announcements – Q School Saturday 26th – See Principal Posse for details

Was a little nervous using the slam balls -especially when I was pulling in to see the PDS Clown Car rolling in with 4. Wasn’t sure if there would be enough slam balls for the crowd.

Extra Credit – Chickelittle on the pre-run- was solo and looked to be moving fast. Most likely will be fielding lots of calls today from the poultry community for the unsafe temps.

Gerber must live on a really really BIG LOT that requires sprinting to the mailbox as he was moving out fast on the Target laps

Is Zin leaving the Clydesdales behind for good? Has been moving out fast – now has a pacer in Gerber…

PDS Crew – OneStar, Boytano, AssCrack and LazyBoy were getting after it. Also must have shopped together at Dick’s for all the long underwear, coats, scarfs and gloves….

Kudo’s to ShowGirl – sporting the shorts… extra points from the Q.. great work – way to get after it

RubberMaid and Foundation discussing some really deep topics- maybe they thought this session was Tea Time? Lots chatter – but I am sure the were getting after it

MadDog and Posse with the Blue Balls today – working good together as a team. Glad to have you back MD – Posse – thanks for helping coral the players who wanted to leave practice

Dana – Dude did the Gremlin on Saturday, Double-Posted Yesterday and still made it out today. Word has it he’s trying to “bank” some posts so that he can “PostYesPost” while he is on an extended business trip.

As always my pleasure to serve this great group of guys. The winter gloom can play tricks on the mind and promote fartsacking. Reach out to those who you haven’t seen in a bit. Keep Derek in mind as what he is doing requires a lot of effort and patience….ShopDog going through tough period as well..let’s reach out to him.

Foggy Gloom Tour

21 enterprising men got out of bed, paddled through the fog and landed at Marvin HS/MS for a tour of the campus. I’ll admit it’s been a few months since I posted at Dromedary so I had to dig deep to remember all the pain stations and routes that are available. This is a tough crowd to please because it pulls in some SOB/WUC speed racers who like a fast pace. Good to see some familiar faces as well as some of the new PAX I haven’t had a chance to catch up with

Pre-Disclaimer Given – There has been a lot of focus on trying to keep all the Pax safe. Hats off to the newly Nantanned WUC Leaders for making this a priority – Amazon has been busy delivering reflective gear and headlamps.

Warmup

Quick lap aroudn the parking lot top loosen up the joints

30 SSH/10 Imperial Walkers/15 LSS/15 Merkins – demonstration of the BH – 5 on your own – I saw Hollywood’s version of the BH – not sure how much BB he has played….

The Thang

  • Indian Run to Middle School Cafe – Goodfella took a quick pace..had to settle him down a bit
  • Dips, Derkins and Step-up combo – 4 sets as follows 5 reps, 10 reps, 15 reps and 20 reps – Burpee in between sets. This usually gets the heart rate up. I know it’s a good one when I hear a “Seles” out of BottleCap.
  • Indian Run to side cove/wall
  • 64 Chair Press/32 Donkey Kicks/16 Bobby Hurley’s/8 Wall Slaps/4 Hand Stand Dips/2 Burpees – I had strategically placed the basketball that Bobby Hurley used in 8th grade at this station – to remind us of his greatness.
  • Partner Bear Crawl around parking spaces. – Seemed like a good idea.. however… idea was P1 starts BearCrawl – P2 runs short lap and tag in..continue around the spaces. I must have confused myself and my partner who didnt get enough “shut-eye”. Shout out to Legalized – BearCrawl not that easy for the taller guys – he was grinding
  • Mosey to World Circle – Pari up in teams of 3. P1 at far light does squats P2 at light does Burpees – timer is P3 who kicks in with a sprint. Noticed Deflated has his wheels back – Foundation, Rubbermaid, Boytano crushing this section as well
  • head back to cars with 2 BombJacks at each light – Dana was cranking it out in prep for the Gremlin
  • 2 minutes of Mary

COT

Announcements – Prayers UP at 7pm for Longo Family as LynnMarie is battling breast cancer. Take a moment from dinner and pray with your family.

Keep the momentum with “Safety First” approach. Call out to The Grease Monkey – we picked him up at 5:31 and he then hammered the Indian Run. Shout out to RunFlat who I haven’t seen in a bit, same with Bouche, Soft Pretzel. Not sure how Boytano made it there sole…PDS ditch.

New guys I haven’t had a chance to connect with – Endo, LazyBoy and Centerfold – great work – need to connect and get to know you.

As always the Dromedary crew nailed it – Rockwell, Hollywood and Bratwurst, GoodFella

BottleCap took us out. Pleasure is mine> to lead a great group of men in the gloom

Hurley’s Revenge

The day after Thanksgiving is always a challenge to post; too much food, booze, and souffle’s in the last 24hrs. The workout was pushed back to 6:30 to allow for some extra sleep and Transsporter shed pre workout type activities. Then old man winter came to town – with temps in the freezing zone it looks like most folks decided a dutch oven fartsack was just what their wives wanted –

With that 11 strong posted for some post gobble gobble fun and a tribute to the greatest basketball player to hail from the garden state – Bobby Hurley.
Warm up – Quick mosey around the lot
Hurley wore #11 so warm up’s to 11
ssh, imperial walker, merkin, mountain climbers and then dugans. A basic how to of the bobby hurley was demonstrated.

The Thang
Head over to middle school cafe for 11’s of Dips, Derkins and step ups.
Start with 11 for the group of 3, then 10 , then 9 –rinse and repeat all to 1

Head to the bb court.
Sideline to sideline – round 1 – 15 touches in 1 minute
round 2 – 13 touches and then round 3 try for 10 or 11.
That got the heart pmuping

Head to the HS gym entrance for March Madness. Hurley went to 3 Final Fours – so this would round would celebrate the NCAA tourney.
64 chair Air press
32 Donkey Kicks
16 BOBBY HURLEY’S
8 Mike Tysons
4 Knee Slaps
2 Burpees

Head to front of High School
Partner up – 3 Rounds
P1 – 11 Step Ups while P2 does a hot lap>>>>>exchange is 11 hand slap merkins

Mosey to side of HS
Repeat NCAA Tourney in rapid fashiom

Mosey to front of Middle School
5 burps>>>>hot 1/2 lap
4 Burps>>>1/2 lap

done…

thankful for this group that braved the cold and calorie spike. NO amount of exercise could make up for the pumpkin pie overload but this go the blood flowing. shout out to deadwood for stalking us with the drone – looking to get some good marketing material for us —-let us know what social channel that is on so we can promote!!!
Announcements – f3 SOB/WUC xmas party 11/30 – Effies Dec Friday 7th Briarcrest = Big Lots, new book for bible study – how to lead for men, Business Clothes donation for COTS and bring winter gear (hats, gloves, socks, coats) for Charlotte Men’s Shelter – Dancing Bear will be collecting – along with all the toiletries that you can steal on business trips.

5K Mosey – Remote Koman

So I put out on the social media wire that we would be remotely participating in the Koman Race for a Cure series by starting with a 5K mosey….Arrived at site and found a good crew of 10 total (recent FNG DoubleStuff is not in the system yet).
I announced mosey 5K and got a few looks….. We ran a few laps around millbridge circuit and all ended up with close to the 3.1M mark – some ran further – some took a visit to Transporters office. Hats off to Popeye for encouraging his 2.0’s to give it their best effort.

Gather in circle
SSH, Merkin, cherry/potato/dugan/pickers

Knowing that our F3 Brothers would be doing their fair share of pushing the cycles…
Gather on street by 1st parking lot. Partner up with similar partner weight.
-Alternating Partner Push up the hill all the way to Kennsington Drive –
-Alternating Partner Pulls down the hill to entrance to school

Mosey to parking lot at School for Sun Dial
-Gather in cirlce: first person into the center performs a set: 1 broad jump, 5 merkins and 20 SSH
Rotate clockwise so everyone has turn in the center
-Perform second series with: broad jump/5 speed skaters/ 10 Squats
-Perform third and final series with: broad jump/3 merkins/5 mountain climbers

Mosey back to the parking lot
COT/Announcements

Some surprised looks on the Pax when I said 5K mosey to star the workout….but all rallied and finish the 3.1 trek.
Mostly a mix of Clydesdales, workhorses and a few young gun speed skaters. All in all a solid effort by everyone. We all know someone that has been affected by cancer/especially breast cancer. My mother and sister are both breast cancer survivors – I know we have a few Pax that have lost their mothers to this disease. Pray for those that are struggling with the disease and for those that have passed away. Big round of respect for our F3 Nation that was in Uptown supporting the cause.

The Anti Run

24 brave men disregarded all emergency storm warnings and evacuation orders to post at Impromptu this morning. While there may have seemed to be some confusion around the actual Q in charge – all was smoothed over and the initial mosey went off without a hitch.
Warm Up
Mosey to front of middle school
SSH, Dugans, MTN Clmbr, Merkin, LSQ

Head to back of school by the picnic tables for triple nickle 25/20/15
25 Derkins/step ups/Bobby Hurley’s
20 Derkins/step ups/Bobby Hurley’s
15 Derkins/step ups/Bobby Hurley’s
if finished before six continue to 10
– saw some speed skaters take it down to 10* while we waited on the six (no man left behind)
*a good way that some at the front of the pax can push themselves

Short mosey to the bball courts:
15’s – sideline to sideline for a minute – try to get 15 touches
Bear Crawl to halfway across court – jump to burpee the other half – return
We did 2 rounds

lateral side shuffle around the entire court – stop to do Hurley’s
Back to 15’s
lateral side shuffle,this time stop at each basket and do 10 merkins

Short Mosey to the football field for 100’s/75’s/50’s/25’s
Run football field to goal line 100 SSH suicide back
Run 75 yards – 75 mountain climbers – suicide back
Run 50 Yards – 50 LBC’s
Run 25 Yards – plank up or something

Return to parking lot – finish

With Ignition and Pursuit having good numbers this week my thought was to scale back the mileage a bit. Plan was to hit the aerobic threshold by doing short burst-type moves.
Again it’s a pleasure to lead or Q Jack a workout with such an outstanding group of men, community leaders and servants..
Call out to everyone for pushing through today
Announcements
Gear Workout soft launch on Wed @ Five stones – bring your old cement or sand filled plastic weights
Supplies for Dancing Bear

Be safe this weekend – monitor news channel for any help with our brothers or in the community. Do post in the playhouse if the power goes out – will need some shenanigans to pass the time.