Due to a tornado watch and thunderstorms this morning an audible was made for an 8:30am start time
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Chicken Little was on virtual Q this morning and he is one sick chicken. Everyone bring two bricks – carry whole workout and use every exercise — 15 burpees if you break or drop your bricks
Warm up:
1/2 mile mosey w/ bricks
Circle up
15- Moroccan night clubs
20-air presses/air jabs while in squat position
Plank- raise right hand 10 seconds / plank regular raise left hand 10 seconds / plank regular – repeat
Calf Stretch
The Thang:
mark-out 3 sections within that .50 mile opening mosey section, so you have 3 points between starting/end (each section 1/8 of mile)
At start – 10 SSH
Section 2- 10 man makers
Section 3 (turn around)- 10 slide over merkins- 5 right 5 left
Section 4 – 10 Bobby Hurleys
End – 10 Speed skaters (2 is 1)
Rinse repeat for a total of 4 times and 2 miles
1 Merkin – 5 air presses 5 air jabs — total 4-20-20
Mosey 1/4 mile rinse repeat 1 Merkin- 5 air presses and 5 air jabs 4-20-20
1 minute left, burpees w/ bricks til time
Done!
MOLESKIN:
This morning was a SMOKER. Over three miles with two bricks is a burner, great Q Chicken Little
YHC was awake well before my alarm due to the loud thunder, rain, and wind knocking over trash cans in the alley. Turkey Leg was the only other pax in the lobby when 530 rolled around but his porch sprung a leak and he had to go back inside before we got started. Just before we got started at 535, Rock Thrill or someone pretending to be him(I couldn’t see, it was dark) entered the Zoom Room. Voodoo joined during the first set.
The Thang:
Clean and Press 10 sets of 5 reps with each arm. You can do singles or doubles if you have the bells, but each arm needs to clean and press the bell 50 times each.
Double Squats 5×5
Lawnmowers 3X8
Farmer Holds(not carries, too wet outside) 4 x 60 seconds
1 minute of elbow plank
1 minute of hollow hold
1 minute of glute bridge
COT
Moleskine: Between the Easter Holiday, yucky weather, and power outages causing some alarms to malfunction, this morning was lightly attended but several pax like High Tide, Brexit, Gypsy, and Udder have completed the weinke later on during the day.
YHC did not experience a power outage but both the other pax in the zoom room(Voodoo and Rock Thrill) were slinging iron in the dark. Hopefully their power was turned on soon.
Announcements:
After a lot of work, there is at least one Zoom workout every day Mon-Sat. Several bootcamp options and kettlebell workouts on Mon, Wed, and Sat. If you haven’t Qed yet, step up. If you haven’t seen one of your friends from the gloom, get him to HC. Or HC a brand new FNG who could use F3 in his life right now.
Flash meets Ignition on Ass island…
DICCS given to include —15 burpees if you break or drop your bricks
Warm up-
1/2 mile opening mosey
Circle up
15- Moroccan night clubs
20-air presses/air jabs while in squat position
Plank- raise right hand 10 seconds / plank regular raise left hand 10 seconds / plank regular – repeat Calve Stretch
The Thang
mark-out 3 sections within that .50 mile opening mosey section, so you have 3 points between starting/end (each section.10 of mile)
At start – 10 SSH and 10 Speed skaters
Section 2- 10 man makers- This was modified to 5 after round 1– ugh
Section 3- 10 slide over merkins- 5 right 5 left
Section 4 – 10 Bobby hurleys
End – 10 SSH and 10 Speed skaters
Rinse repeat 4 times OYO…( the ones in the front circle back to help the ones in the back finish)-
Mosey 1/4 mile 1 merkin for 4 air presses and 4 air jabs get to 5/20/20 ran out of time
Mosey 1/4 mile back to COT for 4 air press’s and 4 air jabs – get to 5/20/20 ran out of time
Mosey back to COT for
Squats and 20 air presses and 20 jabs
Squats and 10 air presses and 10 jabs
Moleskin
UGHHHHH this sucked … the end!! If anyone thinks otherwise YOUR A LIAR!! LOL have a great day boys
It’s been truly inspiring & motivating to see how the Pax of SOB (w/A51 & Waxhaw) have engaged, in the past two weeks. So much initiative has been taken by so many so we can continue F3 in this digital way. Attendance numbers continue to grow as we all face our “new normal”. It is likely we’ll need to be in this environment for the next few weeks (at a minimum), and for many reasons being engaged with F3 will perhaps become more important than ever (boredom, job/economic challenges, toilet paper shortage…).
We expect to run the schedule below for the next few weeks (until further notice). We will continue “digitally” until is a blatantly clear that in-person activities are no longer a COVID-19 risk to each other, our families, communities, and F3. PLEASE NOTE that there will now be 6:30am bootcamp workout options on both Monday (“Garage Band”) and Wednesday (“The Maul” will switch from 5:30am to 6:30am during these “stay home” days). Other workouts will continue at 5:30 as normal. See below for more detail…
There are Pax names posted throughout this message that will help! PLEASE ask questions of any of us if you need help with anything (accessing channels, how-to with Zoom, how-to v-Q, anything!) . Don’t let “not knowing” stop you from working at your fitness, fellowship faith during these trying times!
This is NOT meant to be the official comprehensive list of all activities. While the sessions below will be recurring, there will certainly be other and new opportunities as well. So please join & tune into the 3 new Slack channels for further updated events & banter. These channels are also important to watch, since the Zoom links tend to be posted there soon before the workout or session.
The following 3 channels will also be very active in upcoming weeks:
List of recurring SOB and SOBish activities HERE (The Pax names below are not necessarily the full Site Qs – we are still working on getting all hands on deck there, but are names of Pax who have been engaged in this transition to Virtual workouts and would be good contacts for questions, getting on the v-Q schedule, etc.). All of these are “1st F” unless otherwise noted:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
In addition to the sessions above, there are more & more being scheduled & communicated on each of the 3 “#virtual” Slack channels.
Area 51 workouts such as Kevlar, Rock Zero, Olympus, and others appear to be recurring as well. (check “#virtual-1stF” on Slack)
Need help? War Eagle, Soft Pretzel, Cooter2, Tuck, Transporter, Frasier, Taco Stand, Thin Mint, Madame T, Wingman, Strawberry are all SOB Board & functional Q’s. And other very active Pax who have been very engaged throughout the past two weeks include Fire Hazard, Tag-Along, Point Break, and more & more coming!
We may not have the immediate answers, but we’ll try to help!
Engage, reach out to fellow Pax & friends, bring FNG’s, ask for help, offer to help, and LEAD WHERE YOU SEE A NEED!
-Bucky
Thank you to everyone who came out to support this v Q. Extra special thanks to the boys in blue supporting Stonehenge. We appreciate the Red (socialists) who were there, too.
Warm-up
Side straddle hops x 10
Imperial walkers x 10
Low slow squats x 10
Plank jacks x 10
‘Mericans x 20
The Cooper
10 burpees 10 squats 10 ‘mericans
2 min run
9 burpees 10 squats 10 ‘mericans
2 min run
⇓
1 burpee 1 squat 1 ‘merican
11s
10 Carolina Dry Docks (or it it Carolina Dry Dogs?) bear crawl 10 steps 1 heels to Heaven
⇓
1 CCD – 10 heels to Heaven
Captain Thor
1 Big boy sit-up – 4 American hammers
⇓
10 Big boy sit-up – 40 American hammers
Rounds of 3
1 Squats, Side straddle hops and Romanian deadlifts
2 Mountain climbers, flutter and Rosalitas
Plank for a minute
Zoom Report
As I was in the middle of the 11s some lady walked by with her dog. I couldn’t see her face, but I assume she was puzzled. I probably looked like lunatic. But as Seal said in his debut album, we’re never going to survive unless we get a little crazy and he married Heidi Klum, so he’s no dummy.
This has been a rough week for many reasons – quarantine, restless kids, my job is iffy for the next few weeks. I need these workouts and y’all more than ever. Let’s keep us this nonsense and reaching out.
4 of us dudes fought the cold and the frost and did a Diesel/Tabata workout on the courts of the Crests of Briars. Coupons and dumbbells were the weapons of choice. No one wrote anything down so the order may be a little off
I dunno, it seems like a long time ago. My shoulders are reminding it wasn’t so long ago. I need a nap…
Happy Easter everyone!
Woke up to a crispy clear 35 degree morning. Got the text from Nails that he was passing on the workout. Guess he was having #waffles for breakfast.
Also, EVERY Saturday Site Q dropped the ball (big time) on Today’s WOD so it would have to be a mix of some previous workouts with a couple hard tempo runs.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
1/2 Mile Tempo Run on the Wynhurst South segment to try to take back the CR from Zin
Mosey 1/4 mile to corner of Avalon and Radcliffe to start the Seven’s
Mosey 1/4 mile back to the other end of Wynhurst
1/2 Mile Tempo Run on the Wynhurst North segment
11’s:
0.3 mile mosey to start Donkey Punch Web
10 Hips Dips each side and quick 50 yard mosey to get an even 5.5 miles for the day
Done!
Happy Easter weekend everyone.
Remember, HE IS RISEN!
I guess it’s time to pad the F3 resume and add virtual Q to my “skills”. I’ll check back afterwards to see if anyone has offered any endorsements. Unfortunately I’ve only participated in one of these, but Bucky did a fine job so we’ll see how this goes. Find a home base somewhere where you can have access to:
Warm-Up
Imperial Walker x 10 IC
Mountain Climber x 10 IC
Peter Parker x 10 IC
Parker Peter x 10 IC
The Thang – some 40s
In each round, you will perform each exercise x 10, 4 times through, or a total of 40 of each exercise. After each round, run out 1 minute and back.
Round 1
Merkin
Alternating Shoulder Taps
Rock Curls
Step-Ups
Round 2
Wide Arm Merkin
Plank Jack
Rock Tricep Extension
Lunge
Round 3
Carolina Dry Docks
Makhtar Ndiaye
Rock Press
Squat
Round 4
Diamond Merkin
10 Second hold low plank
Rock Skullcrusher
Romanian Deadlift
Mary (same format)
LBC
Freddy Mercury
Flutter
American Hammer
I’ll put the Zoom link in slack in the Virtual 1st F channel.
SYITZ
My brother Hammer in F3KC was leading the KC Zoom workout at 5:30am central time and challenged me and some others to join. Speed Bump and Nails came along for the quick trip to the middle of the county.
Disclaimer
Warm Up:
The Thang:
Extra Credit:
Done!
Thanks to Hammer for leading and taking us out in prayer.
DICCS given and reminder of social distancing
Warm up
15 – imperial walkers
15- SSH
Plank-elbow plank – clave stretch- 15 merkins
The Thang
The ever so GLORUROUS Southside of the Briars and the Crest have 4 official cul-de sacs we use regularly for our Cornona Virus 2020 workouts. Today was a day to hit every cul-de -sac two times while doing an exercise prescribed using the word PANDEMIC
P-peter parkers and in and outs ( 20 each)
A– Aiken legs- squats, lunges, bobby hurleys – (20 each)
N- negative merkin
D– dollys, Flutters, and gas pumps ( 20 each)
E– Elevens- 10 merkins, 1 LBC 9 merkins 2 LBCS– rinse repeat and follow flow until 1 merkin and 10 LBCS
M- Monkey Squats ( kids around we changed named from humper)
I– Iron Mike Tysons– 2- mike tysons
C– Carolina dry docks ( 20)
Moleskin
We had a great turnout as usual over here the southside with a few new kid faces that pushed themselves out of bed today top roll with a bunch of old dudes. We have stopped given names to new PAX unless they will be able to attend our regularly scheduled workouts when the resume but it was a great showing no doubt. Everyone have a great day and have a great Easter weekend and please take the time to remember what this weekend is for– Happy Good Friday and Happy Easter Boys…
One last little note … With all this time at home with family and a few selected friends I must say I have learn one VALUABLE lesson in all this madness that is going on around us. This LESSON was passed onto me by a fellow PAX member aka Schneider. This lesson is so valuable I feel like I had it share this with each one of my brothers. If you decide to go against the grain and do you own workout verse the virtual Q but waffle on putting the backblast as a priority in your day—( Chicken Little will do it).., It is like he freaks out when someone says— they will get around to doing it, or maybe I can post it later today.. His feathers get all ruffled and he says “FINE I WILL WRITE THE BACKBLAST” and he storms off with his little ole chicken feet and wings a flapping…..
Works like a charm every time.. hahahaha have a great day boys!!!
FYI chicken little is writing this for Ricky Bobby – damn it !!!