Woke up this morning threw on my shirt (or half a shirt) grab my gear and headed out to commitment this morning. I was not planning to have the numbers of PAX that I did this morning however I’m not complaining, I set up my court and stations then headed over to the parking lot to meet the PAX who were beginning to question the Frisbee in my hands. circled up and explained my DCC’s to them then 6:30 lets mosey.
The Thang:
Moleskin:
The workout turned out to be very much confusing like much of my Q’s. Turned out better than expected though and I believe most of the PAX enjoyed the different style of workout. I should have Hired a referee in order to settle disputes on the field and call out fouls but I was on a budget.
Announcements:
March 23 Dash for Down Syndrome Speed for Need race see Rubbermaid for details
Thank you to Shop Dog for Taking us out.
“Excuse me while I whip this out”. “I’m about to slap you with my DCCS”. “I got a little DCCS message this morning” Now that I have your attention (haha), I enjoy skimming through the back blast channel on slack. Occasionally I will read a BB that is out of my Western Union County region if it catches my attention. Perhaps those first few quotes peaked some interest and you are still reading. If you don’t know what DCCS stands for…its coming in chapter 3 of this back blast. But first…a little introductory as to why in the hell a WUC guy is at Outland and why is he bringing DCCS there….
Madison through up at bat signal on Slack a couple weeks ago that they needed Q’s in Outland. I had previous seen the call and also where one of our very own, Posse, accepted the challenge. Posse had stayed on the WUC group about how great a site Outland was. Large, expansive, lots of benches, just a great site. When Madison asked for help, I felt the tug that it was time to step up.
I decided that Q’ing at Outland having never been there before was probably a bad idea, so I decided to join the crew the Saturday before my scheduled Q. A guy named Christmas was on Q. I believe another pax said it best that day when he said “there is only a reordering of letters separating Satan and Santa, and I believe you have the letters out of order today Christmas”. Dude put on a beat down that day. Kudos.
I knew going into today that the crowd would be light. The week before was a convergence. There was also the F3 heavily supported Joe Davis run that pulled some regulars away. I put in a plea to my F3 neighbors of Briarcrest to come join me. My sell was that it was closer than our normal Saturday workout at Nesbit, and was a larger site. As I went to bead I had no takers…..what would tomorrow bring.
I arrived early (6:42) to an empty parking lot. I decided to jump back in the car and go check out the football field to see if there was a gate open. Not only was the gates locked, but there was huge puddles along the route to get there. I decided an audible was needed. There would be no stadium stairs or 4 corners using the track.
Arrived back to the parking lot in time to see Chicken Little attempting to fly out of the coop. I was able to corral him back in. He was worried it was going to be just me and him….and as the clock struck 6:55, I was beginning to have the same fears. Then at 6:58 a stream of cars (well 3) came in. Thanks to Bonhoeffer, Lumber Jack, and Bullwinkle for joining us. It would have been a weird workout with just two guys.
So DCCS. What is it, Why DCCS, all those other type questions. Shortly after a FIA accident in Lexington, SC that took the life of Digits, WUC pax started pushing safety as a big initiative. We didn’t want the same thing happening to our fellow pax. If you know about the accident down there, you know Digits did everything right – which makes it so much more scarier. She had a reflective vest on, a head lamp, and she was crossing the street in a cross walk. The safety push turned into an abbreviation DCCS. To which all sorts of double entendre jokes fly, but at the core it grabs the attention of pax and focuses towards the intended message.
Disclaimer – typical F3 Disclaimer
Cell Phone – We require at least one pax to carry a cell phone though we hope for at least two. Often times we can be as much as 2-3 miles from the start which means even our fastest guys are 12-15 minutes away from calling 911. When seconds count – minutes kill.
CPR – We hope to have a couple CPR certified guys with us at every workout. A fellow F3 Brother, Gremlin, went down over a year ago from cardiac arrest. Again, there was a big push internally at WUC to get PAX CPR certified just in case. Even with that Cell Phone in hand, the rescue squad could be 10-15 minutes out. CPR can be a life saver.
Safety – A general guide of what to be aware of for the day. In WUC – that sometimes means street crossings or watching out for buses leaving.
Ok – enough preaching. Yall get the idea. I wanted to make you aware of what we do in hopes that some best practices can be translated. If yall have something you do well (or better than us) please come join us in a work out (or lead one) and share with us.
7:00. Lets go. I had already in my mind decided to audible from the football stadium so we head out towards the road and hooked a left towards the middle school bus parking lot. I turn the corner to see no buses and a lot of cones…hmmm. Drivers ed training? I also notice a fellow pax lagging so I had the group return for the six. Back to the Middle School bus parking lot and circled up.
WARM UP
20 Side Straddle Hops
20 T Merkins – this is a four count hand release merkin with your arms stretched out in a “T” pinching your shoulder blades together. It’s now how the Army does push ups so I figure if its good enough for the Army, its good enough for F3.
10 In/Outs. (bottom half of a burpee).
THE THANG
Short mosey to the short brick wall/benches. Split group into two (3/2). Group 1 does exercise, group 2 runs the parking lot loop, then flap jack. Exercises were :
Right leg step up
Left Leg step up
Right leg lunge (with left leg on brick bench)
Left Leg Lunge
Foot Release Squats
Up and Overs (kind of a skip over the bench with only one foot on the bench at a time.)
I was teamed up with Bonhoeffer. On the first step up I kept asking if he was feeling the burn or if his legs were hurting. Based on the pain I was feeling I wasn’t hearing much out of him which had me worried. Then we went to run and we both almost face planted. It took about 4 steps for our legs to “wake up”. Yup – he felt what I was feeling.
Once finished we did a slow mosey towards the Elementary Schools. Once there you had option to SSH or run back for the six. The guys must really hate SSH’s as they all went back for the six.
Regrouped for High Intensity Sprints. Picked a land mark about 40-60 yards out. Asked for 80% – 100% effort to that point where we would then get a 10 second break. Repeated for around 6 to 7 sprints total. That got us to the high school parking lot where we were greeted with some great painted parking spaces. Hats off to the students who painted them as some of them were true works of art while others just made me laugh – for example “If your reading this, I’m late”.
4 corners with a run return to start.
5 burpee tuck jumps (regular burpee with a tuck jump added at the end) then run to next corner for 10 jump squats. Return to start.
5 burpee tuck jumps, 10 jump squats, and 15 merkins. Return to start
5 burpee tuck jumps, 10 jump squats, 15 merkins, and 20 speed skaters. Lumberjack made the mistake of clarifying the count. “Each leg is 1 or both legs are 1”. When asked in WUC workouts I always pick the toughest one – so I asked for 20 each leg or 40 total. Chicken Little was in front of me the entire time and I arrived to this station to his pleads that it needed to be 20 total not 40 total. I agreed. Return to start.
5 Burpee tucks, 10 jump squats, 15 merkins, 20 speed skaters, and finally 25 Carolina dry docks. (is anyone still reading this excessively long back blast?). Because of time I cut the return run out and asked everyone to meet back at Start. Had anyone who hadn’t completed 25 CDD to do those while the rest maryed. Watch check 12 minutes…better start heading back.
Many of us (me included) were breathing hard from the running so I decided we would start an active recovery with a fast walk back along with 50 overhead claps. About 15 in Bonhoeffer asked “you said 15 right, not 50”. Apparently he was feeling the burn as well. I heard another pax say “who would have through something this simple would hurt”. We all got 50 and now it was time to get the heart rate up again.
High intensity sprints heading back. Again roughly 6-7 of them. Bullwinkle was starting to fall behind. I asked for a little more from him and he gave it to me. Good push.
Back at bottom of middle school bus lot we did 10 inch worm merkins. (For my WUC brethren reading this, yes my shoulders held up for most of the merkins today…though I did modify the burpees).
2 minutes left. A quick call for the pax to attempt to catch me as I ran backwards. I asked for another “gear” out of Bullwinkle and he gave it to me. Other pax that caught me I asked them to go back to brick bench for step ups. Gathered the pax there at the benches and asked for a jail break to the start as time expired.
MOLESKIN
Great group of guys this morning. Love the site. Lots to do there. I’ve been twice and still feel there are unexplored areas (by me) that can be used.
We finished with 3.61 miles by my watch. A little more than I had planned for, but a good workout none the less. I did have a bunch of gear in the back of my car loaded and ready to go but we ran our of time. For those that were curious – we were going to do curls with 25 lb dumbell, tricep press with 25 lb dumbell, 30 pound military press, 35 lb keddle bell goblet squat into an upright row, and finally a 20 lb ball slam. It would have been fun to end on. I guess you will have to invite me back out for round 2 to experience it.
It was great getting to know Bonhoeffer during the partner stuff. Good luck on the acting. Solid push from you on the sprints today. You beat the feathers off the chicken a couple times which is no easy task.
I appreciate Chicken Little coming out to support me. He is a fellow Briarcrestian(?) and its always nice to have a familiar face at a new workout.
That begin said – thanks to the Outland usual’s for welcoming me in.
We were able to get Bullwinkle to dig a little deeper today and find that second gear (and 3rd gear on some of the sprints). Thanks for pushing today. It was a pleasure having you there.
Lumber Jack pushed hard. A respect that I didn’t realize was a respect until the COT Name-O-Rama. I guess that’s the ultimate compliment that I didn’t realize you were a respect until you called your age. Good push today.
That’s all I got. Congrats if you made it this far. I suspect its about 99% of the pax didn’t make it this far down the back blast. You get no prize…only an attaboy.
Second attempt – should’ve saved the earlier draft, which was far better.
THANG (not going to bold, as that kills it)
Ran to Old Bell, using the trail. Several near catastrophes. Foxworth 40 (RIP SOFAWIB) on Old Bell. Escalating burpees at the top with 40 merkins, 40 squats, 40 LBCs at the bottom. Audibled from seven to five, mostly for the benefit of YHC (#deep6). Red Card and Smokey led the way.
Mosey back to Charlotte Christian, slowing to lunge walk and stop for dips #filler, crossing Sardis without incident.
Finished with a true six minutes of Mary.
MOLESKINE (just imagine it bold)
Substi-Q for @SemiGloss, who “had to embrace his inner (sic) redneck at the Whiskey Myers concert” last night. Yeah…heard it was a great show and a terrible Friday morning.
Simple but effective Weinke this morning. Small amount of mumblechatter at the outset, which surprisingly dissipated as opposed to increasing. Going to blame questionable counting, but it is always a nice group of guys at Joust, moreso when SemiGloss and Gummy aren’t present. Cobains to the missing pax.
Amazing how quick the fitness level falls after taking time away. Between crappy weather, an 18-month old that can’t figure out how to sleep past 5 AM, and the flu (or insert your own excuse here), YHC is out of shape. Appreciated being back out amongst the pax this AM, even at the back. Enjoyed it this morning, boys.
Thanks,
Kirk
Rain what rain! As of now the weather forecast has the rain stopping at 6:59 AM and should be dry as the Sahara by 7:00 AM, and if it’s not you could probably stand to get wet anyway. Old Cooter has Q tomorrow at Ascent, come on out and make your self better for it! And remember moderate don’t mean easy!
18 dog walkers took a leisurely stroll at the very plush Waverly shopping center. Since this area doesn’t typically welcome “our kind” the Western Union PAX rolled in with headlamps off and parked on the top floor of the garage. We unfurled the #Cerberus Shovelflag and grabbed 2 slam balls to go play with the dogs.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
THANKS to Snowflake for taking us out! Have a great weekend gents!
Clear cool morning, quick disclaimer
Moving COP (x4): 5 burpees OYO, 10 merkins IC, 15 LS squat IC, 20 Freddie Mercury IC
Thang
Rocks for lifting (4 sets with reps 10/15/20/10); run to far pole and back in between
Curls / Squats / Skull crushers
Partner Work (2 full times through)
Partner 1: run to benches for ladder (ascending 1-6, jump up followed by Irkin)
Partner 2: run down to light pole for 10 burpees OYO
Back at mid-point: 10 handslap merkins (flapjack)
Wall sit: presses / wall sit Indian run with 5 merkins run to end
10 HR burpees OYO
Flutter x 25 IC / LBC x 10 IC / 3 burpees OYO done
COT
Good old-fashioned work today. All the pax pushing through and little complaining (i.e. Gummy nor Spack in attendance). Slight grumbles as Q was on repeat (hence record skip) during the moving COP. More reps equals more gains.
Appreciate the opportunity to lead this crew of gentlemen every time.
Aye.
15 PAX descended onto the finest elementary school (not named Elizabeth Lane) in South Charlotte for an all out assault on the body, mind, and soul. It was 0530 Thursday, and that can only mean one thing….. Hydra. Due to the presence of a FNG (welcome, Aaron Bock), YHC delivered a disclaimer sure to go down as one of the finest oratories in F3 history. Well, maybe not the finest, but nonetheless efficient and effective. Off we went into the gloom…
YHC did not disclose to the PAX the presence of a significant neck crick on said body, because one must play through the pain when the chips are down. Think Jordan, Game 7, Flu. Or Herschel Walker with broken ribs against Notre Dame in the ’81 Sugar Bowl. Or Paul Bryant playing against Tennessee with a broken leg in 1935 (Bama won that game). You simply do what needs to be done and to hell with the consequences. Laser focused, determined, and undeterred my mumble chatter, YHC was on a mission to dispense downpainment in biblical proportions. Here is what happened.
COP
Was it long? Yes. Was it unpleasant? Oh, yes. Were you a better man for completing it? Of course you were. You’re welcome.
Brief activity schedule: Burpees (5, 4, 3, 2, 1 at strategic times — Spackler did ZERO, naturally), Merkins (Ascending, Descending, Shoulder Tap), IW, Jump Squats (explosive), Plank Jacks
Mosey down Rea to Chadwyck Farms, take Left into ‘hood, congregate at cul-de-sac for Mary, which included a much needed Runner’s Lunge stretch. Continue mosey to bottom of Evelyn’s Hill as marked by the funky farmhouse on the left plus the 18 Gigawatt street lamp. Seriously, that lamp could land the Space Shuttle back in the day (as you know, NASA has retired the shuttle; sad, but true).
Triple Nickel on Evelyn’s Hill. Wide Arm Merkins at the bottom, Wide Sumo Squats at the top. Mary when finished.
Take Left on Edenbridge and mosey to the church rock pile. Curls, Thrusters, Tricep Extensions, all x10 IC. Hot lap around the church. Semi Gloss ran the opposite direction as everyone else — there’s always one. American Hammer, Rock Presses, Staggered Merkins. Return rock. Hot lap around the church and congregate at the benches under the ol’ oak tree on the OPES campus. At this point, Spackler decided to take a short cut thru the church bog and almost got stuck in the mud, looking like a deranged swamp thing as he re-engaged the PAX. Karma’s a bitch, son.
Benches: Derkins, Dips, Step-ups
Return to Launch. Done.
Moleskin aka Random Observations
FNG Aaron Bock is seriously fast. Sprockets brought him to the workout (well done, dance party boy), and the 2 of them promptly led the running portions, along with One Eye (the ageless wonder), Marge (actively planning a guys only trip which I hear is alcohol-free and thus fun-free), Queen (decked out in his Goodwill best), and Cheese Curd (training for Badwater or something). YHC was thankful that Pop Tart called out Spackler, Semi Gloss, and other PAX for their burpee refusal. Not surprising. Spackler looked like warmed over road kill after his 3 day Gough Cup bender coupled with a trip to Little Rock / Memphis. Ridiculously poor planning, sir. Lewinsky and his bright orange Clemson shirt kept YHC company on Evelyn’s Hill, until the final ascent when Danny Ford left YHC in the dust. Puddin’ was nonstop Chatty Cathy today. Was the workout that easy?? Clover, Bugeater, and Thunder Road punched the clock and went to work, per usual. Well done, gentlemen.
Due to his speed and last name of “Bock”, FNG was named Amber, despite 11th hour pleas to the contrary via text by PAX who shall remain nameless. “Jerk Store. I’m going with Jerk Store!!” – George Costanza. Amber seemingly made it thru the workout with minimal effort, keeping under the radar, until name-o-rama when his voice cracked. Classic. Like chum in the water to this group. Welcome and hope to see you again in the gloom.
Always an honor to lead my favorite AO. Thanks to Queen and Marge for handing me the keys to this well oiled machine aka Hydra.
Take-out by YHC. Again, oratorical excellence.
All you need for a group is more than one, and that goal was met this evening!
Started out with a short mosey and a few exercises in cadence:
20 ssh
10 potato pickers
10 merkins
Mosey over to the sidewalk leading to Transporter’s shed for a truncated version of Gerber’s burpee mile. 8 lampposts with 5 burpees at each and 10 burpees at the last lamppost for a total of 45.
Moseyed to the covered stairs; 10 merkins at the bottom, bearcrawl from the top of the stairs halfway to the doors, and run back. Repeat 3 times. In addition, Rudy strolled up on the last round to say hello.
Moseyed to the alcoves on the side of the high school to do (I think) mike tyson ladders. 10 mike tysons, run to the other alcove, 9 mike tysons, run back…
For the final event, four corners, 5 burpees at the start and after each round. First corner – 10 merkins, second corner – 15 squats, third corner – 20 plank jacks.
Moseyed back to start, and filled out the last 2 minutes with a few dips and merkins.
No announcements