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
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.
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
Complete the full set of Curls – hot lap/ then Goblet Squats – hot lap
Cardio session – 3 minute timer
Tricep work
Cardio Session – 3 minute timer
Chest work
Cardio session – 2 minute timer
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
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:
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
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
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 | Laps | Last Obstacle |
BoBerry | 2 | Rock Carry |
Bottlecap | 4 | |
Chainsaw | 3 | |
Chicken Little | 3 | Mike Tysons |
Dancing Bear | 3 | Mike Tysons |
Deflated | 3 | |
Draper | 3 | |
FuseBox | 2 | Rock Carry |
Gerber | 3 | Derkins |
Hollywood | 4 | |
Legalized | 2 | Rock Carry |
MadDog | 3 | |
MoneyBall | 3 | |
Posse | 2 | Bear Crawl |
Recalculating | 3 | Rock Carry |
Rockwell | 3 | |
RubberMaid | 3 | Derkins |
Tupperware | 3 | Hurley’s |
Xerox | 2 | Rock Carry |
Zinfendel | 3 |
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.
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.
Circle up in front of Hickory Tavern for a quick hot lap and some DCCS
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
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.
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.
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.
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.
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….
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
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.
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.