17 Pax decided to get their #DownPAINment before their soccer matches and yard work at #F3RockZero. YHC noticed that the the past couple of weeks were gear related so I decided to keep simple to boot camp style beat down.
The Thang:
We Moseyed over to the larger parking lot before the Cricket matches started for some COP.
COP:
We headed over to the parking lot with the islands, which Gummy commented that “Nothing good happens” there. We aptly lined up abreast, perform called exercise at each island, wait for the six, then the next exercise, you get the hint/pattern.
We then made our way to the rock pile, technically not gear BTW, choosing a lifting rock and head back to the parking lot. Lining up abreast again, four rounds of Overhead Presses, Curls, Tricep Extensions, and Squats. Starting the first round 20 reps, then 15 reps, then 10 reps, then 5 reps. After each round, run across the parking and back for good measure.
When we were finished with that, YHC introduced the Pax to Brickyard Manmakers courtesy of Cadre Cleve.
We returned our rocks and then moseyed over tot hot box. Upon approaching, it appeared that soccer was starting early, due to picture day. We proceeded with the workout regardless. Partner up, size and speed did not matter. Partner 1 performs called exercise (Incline Merkins and Dips) while partner 2 runs to the lamp post (we all know which one) and back.
Enough of that and time for some people’s chair with 2 rounds of air presses x 50. We went back to grab some more wall when a soccer mom commented that we could get lower, indeed #TWSS.
We headed back to the start point, when Spackler requested some AYG sprints, who am I not to oblige.
We had some time for Mary, LBCs x 20, Heels to Heaven x 15, and Merkins x 15 IC. We tried for some Flutter Kicks, but called it due to traffic.
Moleskin:
Announcements:
Even though most folks were recognizing a work break for Columbus Day, 8 men showed up and got better at The Matrix.
YHC had not been to this AO in a long time but still managed to find my way
there and Q a professional showing of Area51. Here’s what went down:
Mosey from the launch down McKee towards the Korean Church. Pit stop there for COP:
IW x 20 IC
Squats x 20 IC
Mountain Climber x 20 IC
Mosey further away to the
neighborhood on the right (do not recall the name) but they have a nice fountain in front of the clubhouse. Partner up. P1 runs around the hood and
back, P2 does called exercise:
LBC
Lunges
Derkins
Dips
Incline Merkins
Wait for the departing car and mosey back towards the launch. A quick stop on Fred Gutt Drive for a little more interval work. Start at the beginning of the street and run towards the end. 15 merkins at each intersection; return trip had 15 squats at each intersection. 25 LBCs OYO to finish off Fred Gutt.
Mosey back to the school and grab some wall for People’s Chair:
50 Air Presses and Recover
People’s Chair round 2, while the PAX showed off perfect form with 5 burpees each #crowdpleaser
Mosey to the Rock Pile and find a snake-free rock:
25 Shoulder Presses
25 Curls
25 Squats
Continue the pattern with 15, 10 and 5
Mosey back to the launch for 20 Flutters IC.
Done.
Moleskinny:
Great group of vets this morning and the mumblechatter courtesy of McGee started early as we compared emissions discrepancies between big trucks, SUVs and itty-bitty hybrids. The first (and perhaps only) Q fail was referencing Squid’s birthname during the disclaimer; but this group is
well versed, so we took off into the gloom. The mosey out was a challenge as YHC had a little too much Q juice and we looked to ID the sidewalk dip that took out McGee and Taco Stand a few weeks back. Searching hard and talking about the potential spill zone when BAM, we were there. Thankfully no casualties of falls but that is a dangerous spot.
Into the Korean Church property for COP and most of the chatter revolved around the nice, new parking lot. Squid compared it to a clean-shaven face. There may have been some other thoughts there too… and we all agreed that it would be a good spot for future Matrix groups (think bear crawls)
The partner work at the fountain started when out of the gloom, OT appeared and remained with us for the workout. Not sure how he found us but glad to have him with the PAX.
Fred Gutt Drive was an interesting experience and we hoped to avoid being shushed by the neighbors, a la Fast Twitch last week. We successfully completed the challenge and crept up on a weird exchange of some sort of the end of the road. Pretty early to see idling cars and what appeared to be a Mom picking up a kid from said car and walking into the house. She did pose a question to the PAX but YHC was unable to hear.
Back to the school for lively chatter during People’s Chair. Not a soul was counting on the air presses, but the burpees were a hit as we attempted to determine the best and worst of the forms on display. Not sure anyone won that competition.
Rock work was quiet yet effective, and Squid may have the best curl form in all of Area51.
Closed out with a quick flutter to end things as Gummy pointed out we started late so no extra time for YHC (maybe the second Q fail).
Good group of men this morning. Much respect to OT, Cage and Hot Yoga. Gummy, Way and Squid were killing it. McGee was out front most of the day and YHC was only trying to keep up.
Appreciate the opportunity to lead and pray with these men.
Announcements: Don’t forget the Area51 coat drive. Bring those unused coats to an AO near you.
8 pax mustered in the Monday morning gloom…though the darkest gloom in Area 51 was less pronounced as apparently CMS invested in some exterior illumination.
Kotters to Torpedo who had been away from the pax for 18 months. Good to have you back, brother!
When Hammer showed up, he said “You must be on Q.” Aye. YHC rarely posts on Monday’s…no reason really.
Anyway, off we went – below is the brief Thang & Moleskinny.
Run down to the track for a warmup lap, and then some lunge walks, BK’s & High Knees coming back up the hill to the launch lot. That track is still poorly lit and poorly designed as it was full of large puddles from yesterday’s rain.
COP consisted of h-r merkins, flutters, IW’s & slow squats. At this point, Hammer was already modifying. His choice of modification for every exercise was lunges…except when YHC called lunges. But don’t knock 45 minutes of lunges until you do 45 minutes of lunges. Hammer will be leading a clinic soon.
We then moseyed over to the school benches for some benchwork consisting of jump up’s x15 (3 sets); LBC’s, People’s Chair with overhead press x20 IC, Incline merkins x 15, Dips x 15, American Hammer….and some other stuff?
Floorslapper, who was his customary 3 minutes late, and Torpedo disappeared around the corner of the building during this segment; but YHC assumes they put in the hard work. Floorslapper later said he wasn’t worried if the pax had gone off campus as he lives in Raintree and would have had a short drive back home to the fartsack. Daily Pink Pill?
We then moseyed to an adjacent lot for some broad jump burpees and backwards and forwards lunge walks. Hammer did lunge walks the whole time.
Jello was making some sort of moaning noise throughout the downpainment. Methinks he does this often. Any thoughts/comments?
The pax then moseyed over to Gloss’ office which, thank the good Lord, was open for business before the workout. If not, YHC might have had some serious trouble Q’ing.
Did some Walthar N’Djaiyes and more people’s chair at the office.
One more lap around the track and back to the launch lot to finish with some Mary including: slow flutters, 6-count burpees, CDD’s. Strangely enough, Hammer did standing lunges during the Mary session.
Finito. Gotta finish the backblast up and go do some work.
Announcements: keep bringing coats (men’s, women’s, kids’) to an A51 AO near you. Due by November 1st for November 2nd delivery.
Holiday Party: Friday, Nov. 22nd – SOB/Area 51 combined Karaoke Holiday Extravaganza.
Always a privilege and pleasure to Q. Thanks to Thunder Road and Jello for the invite.
Go encourage someone today.
3 PAX watched an amazing sunrise while almost running a 5k all over the savanna.
The Warmup
Started by the cars. Ran around front hill & ended at buses.
The Thang
Moleskine
The sunrise really was amazing. Stop to notice something beautiful today.
Smokey cracked open the can of jokes with the first “That’s what she said,” then complained as innuendos continued.
There’s one place we run past that smells like bacon cooking. It’s random and pretty amazing when it happens.
What’s not amazing that happens, when Dying Cockroaches clear out the gasways and YHC becomes our Pumbaa for the savanna. But what’s pretty funny is when Smokey keeps choosing to run behind YHC then realizing he’s running behind and scurries like Timon to get in front again.
El fin.
Announcements:
DICCS/Disclaimer
Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed- and do not leave the 6 as we are running a good bit today
The Warm Up
Mosey up to school large parking lot and do some plank work while waiting on the 6- elbow planks, regular planks, leg raise planks
15- SSH
15- Potato Pickers
15- Merkins
Calve Stretch
The Thang
Mosey from large lot of school up to the trail near the road and mosey to second entrance of Millbridge – low slow squats while getting soaked by sprinklers waiting on the 6– Kind of like a wet tee shirt contest WITH OLD SWEATY DUDES.. YIKES
Mosey to parking lot on right hand side ( near model home) for some ab work
25 Flutters, 25 Crunches, 25 Heels to Heave and 5 Big boy sit ups ( rinse and repeat)
Mosey to the start of the tread trail for some planks waiting on the 6 – elbow planks, regular planks and leg raising planks.
Mosey to top of hill to the first island for 10 Mike Tysons and 10 Bobby Hurley’s OYO- when finish run down to the 6 and repeat- Run back up hill to island and repeat continue until 6 is in.
Mosey from island to next island for 10 hand slap merkins and 10 Bobby Hurley’s- when finish run back to the 6 and repeat- Run back to island and repeat and plank until 6 is in.
Run back down to first island 10 Hand Slap Merkins and 10 Bobby Hurley’s and run back to 6 with 10 plank jacks and back to island for 10 hand slap merkins and 10 Bobby Hurley’s
20 Flutters, 20 Crunches, 20 Heels to Heaven 3 Big Boy sit ups on your own
Mosey to Clubhouse parking lot down the hill for the Worse EXERCISE ever..
Bear Crawl/Mike Tyson Jack Webb Style
4 Bear Crawl- 1 Mike Tyson ( goal 40 Bear Crawls and 10 Mike Tysons) YIKES
I still cannot complete this but I will get it– Thanks Deadwood for picking me up and making us finish it — I will finish this darn thing one day!!!
Moleskin
As always I really enjoy leading this group of men and leaders within our community– today we had 23 LEADERS!!!. Heck of a push by all. Good to see Bottle Cap back out fresh off injury reserve. Always fun Qing when you Dead Wood, Zinfandel, Dasher , Carb Load, and Twinkle Toes are around as it is like herding cats with this group of GAZELLES but they stuck with the plan and kept circling back for the 6 and kept working . Zinfandels angry voice came out again once or twice cause for some reason we do not like to use sidewalks when cars are speeding towards us, Bread Bowl got the wrath this time.. Guys we all need to do better with this if sidewalks are present..
Announcements
ShopDog tried to Filibuster the announcements with a 3min and 40 sec speech on CSUP AND Clothes Folding- Damascus Called him out for trying to Filibuster … hahah
CSUP- Completely Stupid and Utterly Pointless exercises- CSUP will have 3 AO’S, 3 stations and a Coffateria in the middle – Vagabond ( 12 miles and 6 AO’s )
Clothes Folders are needed for Christ Closet- Please come fold some clothes if you have time.
Career Day Next Friday at Cuthbertson Middle School- Deadwood will be collect Pepsi for his Booth to give away to screw with Bottlecap- hahah just kidding..
Please continue to reach out to bring FNG’S out- especially veterans and neighbors – we have plenty of sites for all levels
Dana and Schedule C did their own workout – 8 miles with weights YIKES
2 New FNGS
John ( Marvin Middle wrestling Coach)- Greco is his F3 name
Jack he is Like 12 years old haha – Cauliflower he is Greco’s son
Run Flat brought them out
Thanks to Showgirl for taking us out.
Since I’m a good person, I’m writing this backblast. (Pats self on back.)
From the AO run to Rea Rd, stopping at each intersection for 10 ‘mericans and 10 jump squats.
Uhwarrie Bank Baby Deck
Lower level – 20 hip slappers, looong bear crawl (and/or crab walk) to stairs
Upper level – 20 donkey kicks
X 5
Goodyear Quarry
10 IC curls, overhead press and tricep extensions
Rinse & repeat
Head home repeating the required ‘mericans and jump squats on the way back.
4-ish miles
Moleskine
Bucky’s new shoes a pair of Brooks Glycerin (Bush song) began a 90s name that tune session that included early 90s grunge a la the Single Soundtrack. Linked here for listening pleasure – https://youtu.be/bdksg6zWLfs (I’ve seen Screaming Trees and Mudhoney in concert, both were great.)
Thanks to all who attended. Fire Hazard whooped us all in the garage and used an exoplanet during the rock work. Kirby and Paper Jam are no longer content in the six, major gains for these pax. Strong! Frasier consistently encourages everyone. Soft Pretzel and Bucky never slowed down the whole morning. Stonehenge faithful Cul-de-Sac looked solid knocking out more than 100 ‘mericans.
Sign up for the Holiday Party
Twas a beautiful Fall morn, whereby 11 gents dismounted from their chariots to strap on the #F3Kevlar and get after it.
I’d be remiss if I didn’t let you know about my pre-workout dump. Let me just say #cleanasawhistle. We were really in for a good one this morning.
Said wassup to a wiley group of veterans, decided who from the Pax was wearing a wristwatch to help me with my bearings, gave a good disclaimer and we were off. Oh, after the disclaimer, Spackler asked who would be the designated mouth to mouth giver (if needed), umm, if you have to ask, it’s you my friend.
Here’s where I’ll let everyone know what we did to work out (Q rules), which you probably don’t care, if you like just skip down to the NMM.
Mosey from lot down to the gathering spot in between a bunch of buildings for COP.
IW
LSS
MC
Honeymooner/Down Dog
Thang
Partner up, stretch out your chesticles for the Alabama Slamma.
P1 does merkins x20
P2 does squats
flapjack where each partner does same number of merkins from 20 all the way to 1. #suckfest
Next, P1 runs around church x3, P2 stays does called stomache (WW2 situps, dolly, flutter).
Little mary to catch the breath (LBC, Rosalita).
Mosey to hill up by the road for 7’s: CDD at top, WW2 situps at bottom.
Mosey back to small field by the lot, back with partner.
P1 runs the track, P2 does called exercise (merkins, squats).
Time.
Story Time
Really good group of dudes out there this morning.
Hard to be a legit Fun Friday with the Alabama Slamma, it just sucks. I can remember it sucking when I used to do most of the workout and be in much better shape. Heard everyone starting to feel it around rep 17. Wobbly arms, we almost had some faceplants out there. Spack would have been there to either revive you with oxygen or last night’s Tito’s.
I might call a Trifusnik referendum in replacing Gloss with Pop Tart. PT is an honorary member already, but his refusnik game right now is legit. I’ve seen Gloss doing waaaay too much work lately. #CYT though Gloss, this is just an inquiry, I haven’t put a vote on the floor just yet.
Bulldog is a trooper. Chap barely has a left knee ligament and he’s still posting. Told me this morning that his next option to make it better might be to take a ligament from a cadaver. Yikes. I immediately thought about that field trip in Fast Times where the class went to see a cadaver and look at the organs inside, where Jennifer Jason Leigh had to leave abruptly to hurl, Mark Ratner was there to hold her hair back. So cute, but gross.
Rhapsody and Wormwood were the dynamic duo this morning, leading the way in both the Slamma and the runs. Cage, Squid, Manziel, and CottonTail were silent assassins getting after it.
Thanks to Cottontail, TD, and Pop Tart all helping the Q keep time this morning.
Thanks to TD for the good prayer too. Always be thankful for the health we have to post, but always be mindful of those Pax that are not out and be that word of encouragement they might need.
Announcements:
Christmas/Thanksgiving party: Friday before Thanksgiving, somewhere in BFE? $30 per person, see Pop Tart for details or a camel to get there.
Let em Soar 5K: Tomorrow morning 8:30am, Covenant Day, see TD for details.
Billingsville Tutoring: Tuesdays 4:30pm-5:30pm, Billingsville Elementary, see Manziel for details.
Continue to bring unused coats to workouts, give to Chelms
18 men came to Cerberus to make sure that we could drown out the rising # of Burn Bootcamp Parking Lot Players 64 stalls to the West. Victory was had, and none of us paid $25+tax for the class.
Thang
Moleskine
Sorry for the late backblast, but YHC was consumed making videos and recovering from the upper ab beat down YHC gave myself. Not a lot of mumble chatter this morning which YHC was pleased with on this morning. Needed to get my rear in gear so hard work was the plan for the morning, and YHC appreciated your effort which also pushed the Q. Thanks Turkey Leg for helping everyone up on the pull-up ledge. #HIM (Height Impaired Man).
Announcements
It was an honor to lead. C u in the gloom.
#WHOPUSHESWHO ~ JRR Tolkien
A few weeks ago the couples life group I am in completed a service project at Christ Closet folding and sorting. This is typically completed by a handful of folks through out the week. With the amount of work to be done I contacted Transporter and Ice 9 for help with gaining access to the home. Access was given and a date on the books for yesterday. Not knowing how much work was completed and how much more would had been received I knew there would be a lot of work to be done. The regular volunteers have been doing a tremendous job as a good portion was cleaned up, but there is still a lot to do thanks in part to the Waxhaw Launch on Labor Day.
Warmup
The Thang
The Moleskin
6 Pax and a 2.0 came out to assist with folding and sorting at Christ Closet yesterday evening. Thank you to all that came out and for taking time away from your family. We completed a lot of work but there is still a lot to do. I will try to get a crew together once a week leading up to the 11/9 giveaway.
Why this title? For a gear workout none the less? Because today we felt the burn and enjoyed it (Enter joke here).
11 guys got scared off from a second Hollywood Q this week. thought they needed to get a little extra tone just in case their wives decided not to fake a head ache tonight. decided they needed to get pumped up heading into the weekend.
Yesterday as I sat at the ball field waiting for my daughters baseball game to start, I checked who was on Q. I had planned to do Impromtu to get a little extra running in, then I saw Hollywood was on Q. Normally that wouldn’t scare me off; however, I had already taken his Q Tuesday at Watchtower and I’ve got a 5K tomorrow where I will be pushing 100 lbs of kids in a stroller uphill half the way…. Perhaps a day off from running wasn’t a bad idea. Ok, who’s on at Diesel….nobody. Text Brutus to see if he needs me to lead….Yup. Ok, lets do this. Baseball game over. Back home for quick dinner and NC State game. Syracuse down year, should be over by half time (Nope), too invested in the game to plan a workout….looks like I will have to wing it tomorrow. Throw a bunch of heavy weights in the car and start planning as I head to Five Stones.
WARM UP
With 35 lb Coupons.
20 Atomic Merkins on Coupon
20 Peter Parker Merkins on Coupon
20 Jump Squats on Coupon
THE THANG (all exercises performed in a circle with rotation in between sets)
CHEST (rotated through about 10 stations):
Chest Press using some form of weight (Coupons, 30 lbs dumbells, 25 lb dumbells, 27 lb bars, 35 lb keddle bell)
Mountain Climbers on Coupon.
Continue for about 6 rounds before I changed things up. Added a horizontal overhead pull over. Added fly’s with 10 lb dumbells. Continue with chest press with rest of weights and Mountain Climbers.
Biceps (rotated through about 10 stations):
Three 27 lbs bars spaced out in group. 30’s with 10 bottom half curls, 10 top half curls, and 10 full curls. This was the timer. Several commented that bars were heavier than they looked.
25 lb dumbell curls
30 lb hammer curls
35 lb hammer curls
Coupon Curls
No cardio this round.
TRICEPS (rotated through about 10 stations.
Overhead Extensions with heavier weights
Skull Crushers with Bars (timer for 20)
Bent Over Tricep Extensions with 10 lb dumbells.
SHOULDERS:
Military Press with 25 lb dumbells, single 30 lb dumbells, and 35 lb keddle.
Front Side raise with 10 lbs dumbells
Coupons were rows and timer for 20 reps.
1/3 way through I changed 35 lb dumbell to upright row and 10 lb dumbells to “sunshine raises”. Last 1/3 way through I changed 30 lb dumbells to upright row and dumbells to revers flys.
4 minutes left…what to do. Rotate between Jump squats on coupon and Dry docks. Rep count varied based on how much I was hurting (starting with 20 jump squats hurt a lot).
1 Minute left……Gas Pumpers.
MOLESKIN
Brutus was extra chatty today (wife must have not had a headache last night). We learned he touches deadwood every morning which I think was a joke/reference his morning “activity” and not about touching the actual pax deadwood. We were all as grossed out as you are currently reading about it. That plus Brutus’ proclamation in a very loud porno type groan that he loves to feel the burn sparked the tittle for today’s back blast. Good work today Brutus.
Big Ten rolled in about 10 minutes late – fairly quiet and inconspicuously vs his normal entrance. Something about Hollywood yelling at him at Impromptu so he decided to join us. OK……. If there is one thing I know about Hollywood….he doesn’t yell. Calmest most even keel guy I’ve met. I’m sure there is more to that story. Either way, it was good having Big Ten out there with us. I especially enjoyed watching the pain in his eyes during curls. (Is that the S or the M coming out in me? I don’t know what each one specifically refers to).
Jump Squats on the Coupons is always a favorite of mine. Its spikes my heart rate almost as high as the hill runs at the floater. Hoping more pax start to incorporate those into workouts as a form or cardio that isn’t running. Catfish almost ate it on the first round of these. Good recovery.
I had originally intended to keep a good balance of cardio and weights today, but the cardio kind of dropped off after the chest round. That’s what I get for trying to do something on the fly.
Thanks to Foundation who let me borrow his boom box. He said he had it in the car from a work party. When I turned it on, I could barely hear anyone so that must have been one hell of a work party last night – though he showed up today so maybe not.
Lots of good chatter out there today. Too much to remember or put in the backblast. I do like the fact that the close proximity of folks at Diesel allows for a little more mumble chatter. I’ve heard some gold nuggets the two times I’ve gone.
Should be lots of sore muscles tomorrow and Sunday. Thanks for allowing me to lead on such short notice and with lack of plan. Everyone jumped right in without much slow down for explanations.
ANNOUNCEMENTS:
Lots of talk about how great Posse’s Chiseled Backblast was. High Hat asked that Q’s clue pax in before or during the workout so we can experience the Q with them vs learning about it after the fact. I tend to agree, but understand that its easier to share it in the back blast.
Let them Soar Speed for Need still looking for runners tomorrow (I think?). Get with Gypsy or Rubbermaid ASAP if you want to run.