DiCC’s given, 21 of us went for a mosey, stretch …
So, entire workout built around a Fartlek.
3 min easy run, 2 min medium run, 1 min hard. And then we converged for bootcamp workout. Thanks DW and Popeye for your contributions.
Lots of hard work & sweat, proof was Dana’s shoes as we headed back to the COT … I heard squish, squish, squish from his shoes (been there dude, good work!)
We were all impressed by Lantzer (Rudy’s 2.0) and Lucas (Carb Loads 2.0). Lucas was our FNG. We all hope to see you guys again soon!
FNG news first! Carb Load’s son Lucas Atkins (13) joined us today. Lots of good names suggested, and since he dislikes the Lakers, we went with “Magic”. Go figure, Welcome “Magic”!!!
Waxhaw Elementary School cleanup is this morning. Bunch of PAX going. Posse recruiting us hard.
Dad’s camp also later this morning, contact Fusebox for details. I think its every Saturday and for the 2.0’s and dad.
Thanks for taking us out Shop Dawg!
The Thang …
DiCCS provided, let’s mosey, no wait, we never moved from our circle …
1 min Lunges, 1 min Box cutters, 1 min Curls = 3 min, repeat 3x = 9 min.
1 min Burpees
1 min Squats/Pulse Squats, 1 min Rosalitas, 1 min Merkins = 3 min repeat 3x = 9 min
1 min Mountain Climbers
1 min Glute Bridge, 1 min Flutters, 1 min Carolina Dry Docks = 3 min repeat 3x = 9 min
1 min Speed Skaters
1 min Partner/Wall Sits, 1 min LBC’s/Big Boys, 1 min Mike Tysons = 3 min repeat 3x = 9 min
The goal was to work Legs, Core and Upper body in small intense periods using the 12lb barbells, rinse and repeat until exhausted. Everyone pushed hard, seen a few tap outs, but mostly heard a lot of groaning and pushing thru the pain. Honored as always to lead this group. Great work guys.
Fusebox announced F3 Dads. Contact Gerber if interested in helping out.
Fusebox – Thank you for taking us out!
DiCCS given, let’s mosey …
Typical warm-up, SSH, Potato Pickers.
5 x – Bus lot hill repeats (Run hill, jog down, LBC’s, repeat)
Mosey to playground, for 5 pull-ups, 10 carolina drydocks, 15 big boy sit-ups, repeat, 5 sets.
Mosey to wall for 20 donkey kicks, 15 mike tysons, repeat 3 sets. Lots of groaning heard.
Mosey to baseball fields for core work, various PAX served up their own special dose of pain, beginning with flutters and several other extremely gut wrenching exercises.
Mosey (again) to parking lot. 100yd partner carry, switch, repeat. Noticed some modified with walking lunges. 2 PAX went down hard during partner carry right in front of me, nearly to finish line, good push guys, hope your okay.
Speed laps around the parking lot, run 100yds, walk/jog the short sections, run 100 yds, repeat for 2 laps (about 800 meters) around the parking lot.
Jog around parking lot 2 laps with PAX calling out their favorite pain station exercise at every turn, including merkins, carolina dry docks, jumping jack with squat and legs apart (totally forget the darn name, Lou’s special), low slow squats, can’t remember them all, but do recall some PAX tapping out on the 15 burpees (you know who you are:)
Mosey back to parking lot where it all began and circled up for more random core work and dips.
I was told we logged about 3.5 miles.
11 PAX today at Outland. Huge campus. Lots of opportunity. We didn’t even see that much of it. Thanks Chastain (Matt) for inviting me to your campus, it was an honor leading all you guys and I mean that sincerely. You guys all pushed hard today!
We had one new FNG, Japier (spelling?), who is a Sun Valley track coach. Fun facts about Japier, speaks two languages and from Jersey! Our own Ben Derrick – Zinfadel, in true F3 style, got an uber ride from Japier and recruited him to join us at Outland this morning (good job Zin!). Japier is already in great shape and was up front all morning with Lou. I’m think we made a good impression and hope we see him again. Due to his 2nd job (uber) he proudly accepted his new name “Side Hustle”. And I have to mention that damn vest that Deadwood was so kind to make sure he got it Zin and Zin had it ready for me. Holy$%*! … respect the vest. I took it off 30 minutes in, finished last 10 with it and nearly Vomitted! Yeah, I’m def getting one:)
Speed for Need, maybe July 22, need 12 PAX to push chariots, great cause, Jeremy (Madison) will post details.
Fixing it for Christ July 19-22, goal to fix up 40 homes, food provided, details will be posted. Lou (Bottlecap) has details.
Reminder from Ben (Zinfadel) about time change at Asylum, now begins 5:30a.
Brad (Smokey), nice job taking us out.
5 pax + 1 fng = 6 of us roasted in the 81 degree temps. Good number for my 1st Q.
DiCCS given, Mosey and stretch.
At each light pole: rotated thru 15 Speed skaters 15 – LBC’s & 15 – Tuck Jumps.
Mosey’d over to Spirt Trail for 10 Hill repeats, 15 – Diamond Merkins @ top of hill #1, 20 – Tricep dips @ top of hill #2.
Dasher gave us a 10 count to Recover. Thought I lost the FNG, but we found him.
Circled up for 10 Carolina Dry Docks, 10 Monkey Humpers, 20 up/down Planks.
Mosey to School wall, stopped 30 yds short and bear crawled in. Wall sits, air presses, Mike Tysons, and lunge walked our way out of there.
Mosey back to light poles for more LBC’s, Speed Skaters and Tuck Jumps.
Circled up for more … Dasher took us home with Hammers & Flutters. Ended with Mountain Climbers. Then COT.
Great work by everyone. Thank you for allowing me to lead you on my first Q, it was definitely an honor and highlight of my day!
It was awesome to have Anthony Connotillo @Turnpike back and bring a FNG, Guy Defazio, now named @Tollbooth. After all can’t have a Turnpike without a Tollbooth!
@Turnpike and @Tollbooth both pushed hard today, real hard. @Turnpike even got in a pre-run, very impressed. @Legalzoom was right there every step of the way, no shaking that dude. I couldn’t lose @Dasher or @bottlecap either, and both posted for Floater this morning. #studs #amazing.
Guy and Anthony invited everyone to men’s group at Five Stones, called the Forge, Wednesday mornings, 6:15a. Now studying “Authentic Manhood”.
Anthony @Turnpike announced the M and he are working hard to have a 2.0, let’s pray that happens soon!
I had the privilege to take us out.