Day 9 of the New Year and (12) men enjoyed a bountiful meal!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey down sidewalk trail
Warm-up:
The Thang:
Mosey over to the benches by the Cafeteria
Mosey to the basketball Courts: Split into Teams
Mosey over to path from bus lot to roundabout
Mosey to Rudy’s poop palace:
Mosey in between lights
Mosey over to the benches by the Cafeteria for more partner work.
Mosey back to lighted path
Mosey back to start
Done!
MOLESKIN:
VQ in the House for a solid Dozen Dudes on a gorgeous January evening. I want to thank my F3 brothers for the encouragement the past few days, it helped me out a great deal. Special thanks to Banjo for throwing my name out there. Its great to get that monkey off my back!
Since the weight loss challenge started up this week I wanted to start with something that keeps everyone moving. So, we did a good amount of running. I also wanted to let everyone know it was a Burpee Free zone. (Zinfandel did not get that message!) Lol
I think everyone got in over 2.5 miles today so the running box should be checked, and everyone can move on to a Burpee blast Friday tomorrow with all the trimmings!
Speaking of goals for 2020, what’s yours? Mine is to not be so tired all the time. Who would think working out More would make me less tired? Well it works and I’m glad to continue the trend!
Thank you coming out and for the opportunity to lead my 1st Q today!
ANNOUNCEMENTS:
3 posted on a chilly morn at the Fishing Hole for what was promised to be low mileage and high intensity. Here’s what went down after no disclaimer was disclaimed as there were no FNGs in sight:
COP
Mosey the long way around the football stadium and up the parking deck ramps and circled up for:
*LSS x 15
*Windmill X 15
*Hillbilly X 15
*Little arm circles X 15 each way
*Plank up and stretch calves (is that the plural form of calf?) – Left, then right – this one’s for Bucky
*Mountain Climber X 15
#1 – Mosey down to the bottom floor where YHC explained that we’re going down so we can go back up.
*Up to level 4 = 3 burpees
*Down to level 3 = 3 heels to heaven
*Down to level 2 = 3 merkins
*Down to the bottom again = 3 jump squats
-Rinse and repeat adding 1 rep to each exercise until we ended at lucky 7.
#2 – Mosey to the rock pile and pick out your favorite lifting rock – watch out for winter snakes!
*curls, then presses, then overhead extensions for 10 count each
-repeato por favor with 9 reps of each and continue until 1 rep. Drop your rock.
#3 – Mosey back across campus to the little wall:
*30 dips
*20 step ups (10 each leg)
*10 derkins
*Run to the school and back. Rinse and repeat with 25, 15, and 5 reps, respectively.
#4 – Mosey back to launch for some Mary and time was called.
Moleskin
YHC got there per the usual 5 minutes before launch and almost ran head on into Bucky who was driving in circles asking “where’s the parking lot”? Bucky was received with open arms by Cooter, Sr. and Cooter, Jr. as this was Bucky’s first time posting at The Fishing Hole. Over the holidays he spent some time dunkin’ on some fools and pulled his right calf muscle. So the Fishing Hole was just what Bucky’s doctor ordered – low mileage and high intensity (although you’d never guess he was injured as YHC spent most of the time trying to keep up with him…). Working out with 2 other PAX in freezing weather offers up a unique opportunity to bond with some bros and the mumble chatter was heavy. Cooter, Sr. starts his new job at Vanguard on Monday and is excited to take his next career step. Good luck to you and good work out there this morning!
It was my pleasure to lead again. Thank you for the opportunity!
Announcements
*Keep Chopper in your prayers (we missed you today, Buddy) as he had his prostate biopsy yesterday and is recovering and waiting for some answers.
*Keep Doc McStuffins in your prayers as he has an upcoming heart surgery.
*One year ago yesterday YHC had his last surgery related to his tumor. God is good! Romans 8:28
10 pax took the DRP yesterday and posted at Meathead instead of a lesser site, like WAMRAP. I was a little worried that some folks would get confused and post at Elizabeth Lane or show up on the wrong day or something, but I think it worked out. The Anvil pax and their fearless leader (Lorax) were very welcoming and only mildly heckled our vast selection of kettlebells. At about 5:31, they moseyed off and, after I disclaimed the pax, we got to warming up with some SSH and merkins.
The Thang:
Today was day 2 of week 1 of the SFG Level 1 strength program we’re working on. The workouts are pretty simple (not easy) and consist of 3-4 fundamental kettlebell exercises.
Finisher:
Joint COT with the Anvil pax. Thanks to Hammer for the speedy takeout.
Announcements:
Moleskine:
You will make time for what is important to you. It was clear this morning that pax were committed to making health and connection a priority in their lives as 30 men showed up to push themselves mentally and physically. That said, I didn’t anticipate 30 some pax as I was putting my Weinke together in my head the night before,,, I assumed 12,15….Maybe 18, all of which I was prepared to give a solid beat down, mixing coupons and partner-work for 45 Min. As I dropped off the coupons, bumped into our brother Goodfella on a pre-run and headed back to the launch point. At first, looked like about 11-12 dudes ready for punishment,,, just as i had planned for it, awesome! Then more pax came in, and more, and more. =My plan was looking a bit….shot
Warm UP: Mosey around the lot, get a little jog in so I can come up with a new plan, oh wait, one more comes in on two wheels, keep the mosey going. Head to the front of school, 25 SSH’s, some merkins, Mountain climbers, something else. DANG this is a big crowd, what is this a convergence?? Did I miss something, Nope this is F3 Waxhaw and clearly the plan for this and 9 coupons isn’t going to cut it for this hungry crowd. =Time to improvise.
The Thang: Light poles, simple yet effective. Pick an exercise and we are going to run these 6 lights for 20 min and give these men what they came here for. 1 set 10 Merkins, Second set, 10 lunges, 3 set burpees, 4 set Partner pull ups, 5 set CDD, by the way my partners Nails and Point Break killed it. Everyone worked hard, seemed to be getting their monies worth but there was still….Time. Can we modify some of my plan, yes, two groups, hand the reigns off to Goodfella to take one group to do a lap of Indian run Worm burners with 5 merkins while another group did a round of smash balls merkins and a lap. Worm burner group comes around and flap jack. Just enough time to head back.
Mosey back for a quick…Kinda jail break to the launch point. Goodfella made some pax carry the coupons back so he gave them a little extra challenge:) END
Moleskin: Lot of regulars and a lot of Cotters (i think that is how you spell it) WELCOME BACK. Everyone worked hard, keep coming for those that made it out for the first time in a while. Culbertson Middle has two sites on Fridays 515 and 530 as well a Waverly (Viva Chicken) at 530 for those a little more north.
Announcements:
Christ Closet folding on Saturday morning
Toothbrush and soap collection: I think its Dancing bear and Bottlecap
The Wednesday morning Trail run started with Just me running by my self. I was surprised right before the turnaround by Hollywood passing me as he normally does. We did meet up at the end both completing the full 7.9 miles. As I was running the last ridge I looked down the hill and saw at least 10 sets of eyes looking up at me. I am going with they were deer as it was hard to tell height as I was above them. I hope it was not the pack of coyotes I had been hearing the whole run.
Accuweather had us right about 30 degrees, and 18 hearty souls decided to join me in slaying the Hydra.
Arrived fairly early (Q school rules), but not earlier than Cheese Curd who ran in (props) and Clover and his FNG James Dallas. Everyone else started meandering and starting the chatter which was the call of the day.
You can’t come to Hydra and not have a good time; that is, unless you are Gummy, Harley, Runstopper, and all other unnamed Qs that have decided to have the heart of their weinke to be running up and down Summerlin. That is just plain dumb, stupid, idiotic. For all future Qs, don’t do that, your PAX will hate you.
Seriously though, Hydra is truly awesome. I’ll just leave it at that.
Gave a disclaimer and we were off.
We ran down Rea, took a right on Summerlin, then a quick left that adjoins OP to Stonecroft. Moseyed halfway down to the T intersection of that road into the other road, and stopped for COP.
IW
Hillbilly
HRM
MC
LSS
Recover and continue running on that road until it dead ended. Call was for 30 CDDs. Some did them, some didn’t. Spackler didn’t and said as much. #trifusesnik4life
Run up the little hill to the next T intersection for 30 more CDDs.
Keep running down that street (entrance of Stonecroft), take a left on Colony, then quick left into parking lot of business building at Colony Place. I think the businesses in there are made up of financial advisers, optometrists, physical therapists, and the oracle.
Partner up, Partner 1 does called exercise, Partner 2 runs around the building.
R1 merkins
R2 LBC
R3 Sister Mary Katherine (stupid)
Get everyone back in and mosey to the wall behind the restaurant that never survives. Sleepy said he heard rumors that we are looking at a Char Bar coming in there. Very interesting indeed, in that 1) there is a Char Bar no more than five miles away, and more importantly 2) direct comp to the impervious Lodge. We will see.
Wall sits with two rounds of arm raises.
Get up, mosey over to the fountain that is under construction. Partner 1 does step ups, while Partner 2 runs and touches the bank building and back. Two rounds
Mosey to the entrance of Colony Place on Rea Road, and instruct PAX to run back to launch, while stopping at each light pole on the right, drop and give 10 merkins, which then changed to LBC. I think there were something like 12 poles.
Got back to launch a tad early, 6:09 by Gummy’s trusty watch, so do some Mary.
Dolly
Freddy Murchison (after, Gummy told me it was only 6:11 at this point)
Rosalita
LBC (Snowflake was the only one counting, until we got to 31 and he even stopped, wheels off)
Flutter (Sprox took this one over as the natives were getting resteless)
CDD
done
Moleskin notebook
Even in much cooler temps, Hydra can still draw a crowd. It has become a really fun place. It is that place that brings together veteran and new, young and old, fast and slow, and just a good ole’ slice of Americana.
During the fountain set, I started singing the song “Brandy”, which is an ode to one of our newer Pax (Brandy), and quickly asked our resident Alex Trebek of 70’s & 80’s music, Geraldo, who might have sang that song. He didn’t know. What??? Fear not though, Deep Dish came to the rescue with Looking Glass. Whew, good to know we have another person with much useful knowledge like myself and G-man. I can handle 80’s, but 70’s is past my pay grade.
Gloss asked me before the workout if we’d be running quite a bit as he has an ankle knock that happened on NYE. Says it was done while digging a hole or something, but Gummy and I think it was done after saying one of two statements 1) watch this, or 2) hold my beer.
Gloss’ Mountainbrook cohorts were rocking some serious gear this morning. Buc-ees was rocking a blue Buc-ees t-shirt from Texas this morning, and wore the red counterpart at HawksNest on Tuesday. Motorboat was donning a collared LSU shirt, and looked damned good in it too. Probably the first collared shirt I’ve seen at F3. Mountainbrook has some serious swagger going on right now. I wish it had this much swag from 2000-2003 when three buddies and I rented a house in there and tore it down every weekend.
I’m shocked that Spack and Bounce haven’t hibernated back into the 70 degree temps of OTF Arbo.
Learned that Marge is doing a 26 hour stint to NOLA and back for the natty on Monday night. From past experience, you better do an all nighter if you plan on making that 6am flight Tuesday morning. #pat0brianstill4
Good to see Curd back in the fold. He has his Doc on speed dial these days, stay healthy brother.
Gummy played not only co-site Q and lead heckler this morning, but was also the resident Timekeeper.
Now to our FNG, James Dallas. From what I recall, James is from The Bronx, went to USC (Cocks) for undergrad and Wake for grad school. Has a wife and three lovely children, works for one of the banks, and his high school mascot was the Maroons (what the hell is that???). Soooo, we seemed to be stuck on the “Dallas” theme. Someone immediately threw out JR, but that is way too strong. I asked what the chick’s name was (Bobby’s wife), and Sleepy immediately said Sue Ellen. Thought that was the stone winner until Sleepy let us know there is already one of those in the Nation. Motorboat then quickly mentioned South Fork, which is the name of the ranch in this classic, and alas, there’s your name sir. Come on back anytime.
Thanks to Gum and Sprox for the opportunity to lead at the old stompin grounds.
This will be my first to the last Q in the Waxhaw area. I’ve grown a lot over the past few years and thankful for all you guys. I’m going to keep this short before I get something in my eye but the battles we have faced in the gloom will forever stick with me! Come out to CO anytime and visit, we would love to have you.
The Thang:
MT/Ab Web – 1/4 2/8 etc
Suicides using light poles in the front with merkins and squats down and back…We hit around 3 miles and I made it all up as I went. If you were there you know it sucked! Thanks for letting me lead.
Announcements: NONE
And for my 38th Q, I will pull a rabbit out of my…nah. We are going to destroy some Strava segments together after being personally annoyed as to how the timer starts and stops. Most will read that last sentence and have zero clue what I’m talking about. That’s ok too, you will earn the morning!
What would I do? So many hills but how many can we hit in 45 minutes? How many can we jail break? First weinke was destroyed after mapping out my run and it was 4.2mi. That ain’t happening in 45 minutes so I removed a 1.25mi section which would have upset a lot of pax this AM.
More guys than I was expecting this morning. A lot of the usual suspects, some familiar faces and two guys running from their recent FNG tags.
DiCCS given. Goooooo…..
THE THANG
Mosey towards the safe place to cross on the other side of the gas station, over towards Dreamchasers, across the bridge and to that random dimly lit parking lot we go. Circle up:
• 20 x SSH
• 10 x Imperial Squaker
• Jimmy Dugan
• Calf Stretch
Let’s mosey passed the snow cones and make a right to head towards the library and over to the basketball court. Find yourself some room and it’s time for some Compass! Well that was awful.
Mosey back towards library. Prep everyone for the full jail break up Bad Idea which is about 320 meters-ish. Kid Rock owns the record at 47 seconds and today more than one person will conquer this damn thing. So help me…and everyone hates me. I ripped off my headlamp because it would help my breathing probably and also because I didn’t want to look like a dufus while the paramedics revived my limp, lifeless body. Holy sheet that was terrible but everyone gave it what they had.
Mosey over to graveyard for 4 corners. 20 x monkey humpers, 10 x Merkins, 20 x Gas Pumps and 10 x Carolina Dry Docks. 2 rounds.
Mosey to the other side of the graveyard. Teams of 2. Partner 1 Burpees. Partner 2 Hot Lap. 2 laps each. Rinse and repeat but switch to Speedskaters. Did some of us not count right? No idea. I was mentally prepping for what was to come next.
Now it’s time to run back down Bad Idea in an attempt to beat the record which Kid Rock also owns at 45 seconds. LET’S GO!!! And we are all dead again….
Mosey to cupcake parking lot. Time check. Ab work in the shopping center to relax the legs a bit? We need all our strength to get up the hill to beat Deadwood’s 57 second record. We will never know because we didn’t make it.
Is it closing time yet? Yes, thank you lord.
MOLESKIN
19 total posted this morning for a shot at the title at my home base, The Floater. Thank you to everyone that joined me because I love coming up with ideas to inflict a wine drunk version of pain on myself and everyone with me. I think we did it you guys!
As for the Strava titles, son of a B! Some how I started my watch on “treadmill” which means it doesn’t track GPS. Total and inexcusable BS. I was mad for like 45 seconds, I moved on to annoyed and now I’m just upset. Lots of steps during such a rough loss and the grieving process. I left it all out there with nothing to show. Such bummer.
So where did we go and where did we hit? Here are the facts:
• Bad Idea uphill towards the Cemetery (about 320 meters, just short of a 1/4mi)
• Record: Kid Rock @ 47 seconds
• NEW RECORD: Chastain @ 45 seconds!!
• Bad Idea downhill towards the School (about 320 meters, just short of a 1/4mi)
• Record: Kid Rock @ 45 seconds
• It was not broken today but Hollywood crossed @ 52 seconds!!
Semi congrats and no I don’t care if you came in 2nd, including myself. If you ain’t first, you’re last. That’s the motto. I think Carb Load would have broken the downhill but that’s only because I watched it first hand while drafting him. Great push by everyone, that wasn’t easy. Even funnier when DW told us at the end of COT he thought he won all the titles on the segments. He said, “I passed so many guys!” but if you start from the back that’s what happens big boy. Enjoy 3rd and 4th place today you loser (but only because Carb Load and I have dumb watches).
We might need to edit a name I gave to one of our newest PAX, Floppy Disk, at the New Years Eve workout. Dude is killing it and keeps showing up and he reminds me of a young Carb Load, someone who keeps showing up. Just keep posting man and you will be called Hard Disk in no time….that doesn’t sound right.
Also Sambuca! Day #2 for this FNG who started yesterday and he brought out all dry heaving this morning. I didn’t hear it but DW mentioned he might barf from hearing him barf. I wish that would have happened….
Great to see Swimmers! That dude Site Qs like 6-7 sites in-between managing male urethras and its always good to see you.
Lastly, Trojan and Blades of Glory. We miss you guys. Great seeing you both today and keep on, keeping on. See you both tomorrow and Saturday. Pressure is on!
ANNOUNCEMENTS
Saturday, 8am – Christ Closet’s Organizing and Folding party!
Nails has his VQ tonight at Clyent Dinner at 5:30pm!
Transporter has Swarm at 5:15am tomorrow!
Wedding Singer has Impromptu at 5:30am tomorrow (and he better freaking finish these damn BBs)!
Damascus has Diesel at 5:30am tomorrow
Operation toothbrush and toothpaste for the kids in Waxhaw closes this week! The 3rd F team has gathered a bunch and more is still coming in!
Start of WAMRAP 2020 today. Come join us if you want to get better. Here’s what we did today.
Run to back of Whole Foods.
Lunge Walk 25 yards
Run to railings
5 Supine Pull ups and 5 Derkins with feet on the rail
Back behind Whole Foods to Lunge Walk 25 yards
Run up the deck stairs. 5 burpees on Level 4, 5 Heels to Heaven on Level 3, 5 Donkey Kicks on Level 2. Back to the bottom and head out behind Whole Foods. Start over with 25-yard Lunge Walk
Add 5 reps each round. All men were on or complete with the 6th round when time was called.
Back of Whole Foods had a lot of traffic for the arriving 6am shift. Clearly quick decision making isn’t part of the training program at WF as most of the cars struggled to decide on where to park in an empty parking lot. Hot Yoga making himself a permanent fixture at WAMRAP, showing up and grinding nearly every week. Fingerless glove Job did not get full gloves for Christmas. Must have missed being on the good list. Surely he enjoyed grabbing that iron railing for pull ups. Astro posting back regularly to build back some upper body after a long fall of run-only workouts. For some reason Horsehead couldn’t find a more appealing option and posted at WAMRAP. I don’t think he enjoyed all the burpees, but good to have him out.
Thanks to Astro for the takeout.
-Alf