12 dudes (6 boot camp and 6 mashers) beat a case of the Mondays and checked into the Asylum.
Warmup
Started with a moving warmup today. Mosey around the Hickory Tavern lot then circle up for 15 SSHs. Mosey to the front of target then circle up for 15 Imperial Walkers. Mosey to the back of the Target lot for 10 Potato Pickers and some calf stretching. Mosey to the Petsmart lot for 6 Windmills.
The Thang
4 Corner Deconstructed Burpees – At each corner do the called exercise
Mosey to the Target parking lot
A twist on 4 Corners
Back to the Petsmart lot and line up along one curb
Suicides
Fuse informed me that we weren’t actually doing V Ups the first time so we corrected that on the second round. Apparently actual V Ups suck more. Thanks Fuse.
Mosey back to the Target lot, partner up and line up across from your partner on a parking space line. The goal is to keep your partner honest on their form by staring each other in the eyes while doing the called exercise
Fuse claims I called low, slow Squats which we did not do. They were speedier. It is possible I said that as those Merkins/plank walks were killer.
Mosey to the alley between Hickory Tavern and the Greco Grill and find some wall
Running low on time we moseyed to the benches in front of Hickory Tavern for some partner work
Moleskin
My goal today was to keep the mileage lower but still keep the heart rates up. My Strava says 2.01 miles and I spent 50% of the workout in Zone 4/Threshold range. Mission accomplished? Yuck. I’m beat. Nap time, maybe?
Usually I like to swing by the MASHers and see what they’re up to but I had tunnel vision this morning trying to recover from those Merkin/Plank Walks and knowing we were heading into the Donkey Kicks. Mayhem was leading them this morning so I know they got a good workout. Great job taking the lead this morning! Congrats to Turnbuckle and Sledge-O-Matic on their huge milestones! If you get the chance ask them both what they’ve been up to because it’s incredibly impressive. Legalized broke his foot, guys. Like, several times. I heard it was so he could get out of doing burpees, but regardless, he’s still out there MASHing while on crutches! If you think you can’t get out and do SOMETHING for your 1st F then you’re just making up excuses. Good job, Legalized! Speaking of excuses, I’ve worked on EHing several guys to come out to F3 and I’ve heard the “I’m too old” excuse a ton. Blue Screen is like 400 years old and he’s out there KILLING it. He’s most of the reason those Merkin/Plank Walks I keep complaining about were so horrible. He was my partner for that one and he was pumping out Merkins faster than I could say “down!”. Pretty sure he did more than the called number each time. I hadn’t seen Swimmers in forever and apparently he was just on vacation. Getting back to working out after a week off and making bad eating choices every night is always tough (that was me a couple weeks ago), but Swimmers sure didn’t show it. Up front on all the exercises. Fusebox has a low key, slightly sarcastic way of keeping me honest on the exercises. “That’s not how I do V-Ups” or “What was low or slow about those Squats?” Duly noted, Fuse. Posse, on the other hand, makes me double-check my instructions every step of the way. Not sure if he’s doing it to mess with me or not, but I make sure to give extra clear instructions when Posse posts with me.
Announcements
YHC took us out
A veteran group of pax mustered at Basecamp this morning. Semi-gloss, who needed to take care of some paperwork in his office, was LIFO, but oddly enough – kept his shirt on the entire schweaty workout. Strange Brew started the workout shirtless, only to put a shirt on after COT.
Anyhoo, after a weak disclaimer that included a warning to avoid the construction at SCMS, the pax launched into the soupy south CLT gloom.
Ye Olde Moleskinny Thang:
We ran down to the track for a lap then to midfield for COP. Already much mumble chatter and complaining about actually being on grass – Spackles, Clover & Gloss were fulfilling that role as per the norm. We did some stuff including the broken sprinkler. Then up to the rocks near Gloss’ office for 3 circuits of rock work and some bear crawls which 1/2 the pax refuseniked, some did other exercises, some did nothing. Strong work.
Then back to the track for some four corners and some Mary in between – CCD’s, Merkins, Jump Squats at the corners.
Did some parking lot work after that while avoiding being run over by a backhoe. Burpee broad jumps and some more Mary. Finito.
Sundry observations:
One editorial comment: It’s easy to bitch & moan these days, but try practicing gratitude. If you don’t think you’ve got reasons for which to give thanks — give me a call. I’ve got several for you.
Well this is my time creating a BB and third time being a Q. Sorry it took long but needed to get access to the site. Anyway, I will keep it short an sweet like my F3 name, Premature.
Warm-up
The warm-up was simple: Mosey .25ish and did 15 Imperial Walkers. Next, we grabbed a lifting rock and mosey to Kensington Elementary parking lot while holding it above our head. Dropped rock and performed some stretches : downward dog, upward dog, and calf stretch.
Thang
Split up into four teams and each team chose a corner to start the first circuit of “Four Corners of Pain” (only one team per corner). By the way, we used the rock at each station.
PAX waited in plank position until the six arrived and then headed back to around the globe. Once six arrived: completed 50 Merkin wave and headed to Millbridge clubhouse parking lot to start the next circuit of “Four Corners of Pain.”
Rinse and repeat two more times at 15 and 5 reps. Skipped 10 reps due to time and completed three more waves of 50 around the globe: Bomb Jacks, Burpee, and Superman.
Mosey back to COT and by popular demand completed another round of 50 Merkin wave and ended exactly at 7:30. PAX logged just over 4 Miles running.
Moleskin
Conducting my third Q and first BB definitely gave me a greater appreciation for the amount of effort it takes to organize one. It was a hot and humid morning but everyone hung in there and worked hard. Thanks to the PAX for supporting me!
Announcements
Blood Drive July 23rd, need more people to sign up. Sign-up at American Red Cross website.
Raffle for $1,500 Furniture Gift Certificate Ongoing. Centerfold has tickets for sale. All proceeds goes to our goal of raising $10,000 for local charities.
100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN. Venmo to @f3waxhaw. See Posse for details.
Q-school/Site School coming up. See Posse for details.
After 16(!) weeks of the modified Quick and the Dead program, it’s time to change things up at the Area 51 kettlebell triumvirate of Swole, Meathead, and Olympus.
For our next program, we’re going to modify Dan John’s 10,000 swing workout (link). While doing 10,000 swings in a month is a worthy goal, (i) we don’t have time to do 500 swings in a 45 minute workout, (ii) we don’t have 4-5 KB workouts a week (yet), and (iii) doing 500 swings in a workout is something you don’t want to do multiple times a week without working your way up to it. As a result, we’re going to modify the program to 250-300 swings per workout, 3 times per week. Swings will be done in sets of 15 and 35 at first. As we get used to the volume, we may mix in some 10-15-25-50 rep sets.
While the main course at the workout will be the swing (the cornerstone kettlebell exercise), there will be other exercises worked in between sets. This “accessory exercise” will be selected by the Q and could be the same for the whole workout or could change for each set to give the pax some variety. We’ll finish with Mary and mix in TGUs on Saturdays at Olympus.
This new program will start tomorrow at Swole, with Mighty Mite leading the charge. Swole meets in the inVue parking lot off Carswell Lane at 0600. We hope to see you in the gloom.
Well I was supposed to have my VQ back a few months ago but it was unfortunately placed on hold due to the virus. So my VQ opportunity finally arose for Homecoming and, what do you know, I show up late for my own party. In my defense, the start time did change from 7 to 6:30 but still not a good excuse (my bad!) Fortunately I was able to catch up to the group and they generously let my start the Q. There were 7 to start with 2 showing up at the old time of 7. Hopefully the DICCS were provided prior to my arrival.
Warm-up
None. By the time I got to the group they were finishing up their 40 triceps dips.
The Thang
We all took a mosey around elementary school to the middle school drop off circle where we started the day with some stacking exercise with a lap around the traffic circle between each set. Bottlecap thoughtfully ran back to the parking lot to check for any latecomers and found SCUBA.
Side straddle x 10
American hammers x 10 – 2=1
Low slow squat x 10
Flutters x 10 – 2=1
Side lunges x 10 – 2=1
Heels to heaven x 10
Merkins x 10
Boat/Canoe x 10
Donkey kick x 10
Mike Tyson x 10
Next we took a mosey around the corner to the rock pile where we found a nice lifting rock and socially distanced ourselves with a partner for some work. The non-lifting partner would run to end of the lot and squeeze out 10 Freddie Mercuries.
Triceps extension x 100
Curl x 100
OHP x 100
Bent over row x 100
Lastly, we took a mosey back around to the elementary school basketball court where we finished the day with a set of suicides, first running forward, the returning with a backwards run.
First suicide – jump squats x 5 each stop
Second suicide – Carolina dry docks x 5 each stop
Third suicide – Burpees x 5 each stop
Fourth suicide – no exercise just full on sprint
Moleskin
First Q definitely gave me a greater appreciation for the amount of effort it takes to organize one. It was a hot and humid morning but everyone hung in there and worked hard. Bottlecap felt eager to race everyone and found out that Shotgun Wedding is faster than he looks. Thanks to the PAX for not giving me too much grief for showing up late.
Announcements
Blood Drive July 23rd, need more people to sign up. Sign-up at American Red Cross website.
Raffle for $1,500 Furniture Gift Certificate Ongoing. Centerfold has tickets for sale. All proceeds goes to our goal of raising $10,000 for local charities.
100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN. Venmo to @f3waxhaw. See Posse for details.
Q-school/Site School coming up. See Posse for details.
Keep Goodfella and Centerfold in your prayers.
On Wednesday night, I got tapped on the shoulder and was told that Rock Zero needed a Q. I believe Geraldo was begging, but I tend to read too much into texts. Either way, I have never Q’d Rock Zero…nope almost 8 years and never Q’d. Would I fail? Would the Pax point and laugh? It was completely possible! However, with minutes before 0700, 6 of us were wondering…”Where is everyone?” Well, 0700 and off we went, but wait here comes Levi on all 4 wheels (should have been 2, your late) And then there is Flipper, we caught him on the warm up. We knew we had at least 1 pre runner and “someone” should have run faster or watched the clock, but Mr GQ was now going shirtless all morning #distracting. Now that we had 8 off we went.
Warm up
Run to the Rock pile for a lifting rock. Had to pause here, because this group needed more time to warm up: SSH x15 / IW x15 and we were warm
The Thang
The plan was 3 stations (1st in full sun)
Curls x20 / Tri’s x20 / Squats x20 / 5 rock burpees ..then hold rock over head to the next station (in the shade)
Repto then move closer to the rock pile (in the shade) Repto and return you rock when finished
At this point I think I began to hear some rumbling (I sense some of the Pax knew where we were headed) as we made our way to the entrance of the LC (White Gate neighborhood)
I believe we did some Mary prior to instructions.
There are 3 culd-a-sacs, 30 LBC’s and either 20 hand release , wide are hand release or diamond (chest to ground). We hit all 3 as a group, with Diamonds, then wide arm, then normal.
And at this point it was clear, the Pax wanted out of the LC without visiting the main event, but we have come so far. So I shook off the background noise (turn left, your other left) so down the hill we went to the base of the hill. Did a few more Mary while we waited and then instructions were given
LC: There are 6 driveways on the left. Run to the first driveway and backpedal to the base. Run to the next driveway, back peddle to the first driveway and the run to the base. So combination of running up the hill, backpedaling and recovery run down. See Ye’ Old Moleskin for my commentary on this.
Once were were done, we mosey’d back stopping along the way for various planking, Mary while we headed to the hot box. On the way to the hot box, we noticed that there was someone enjoying a good book, so we skipped that, did some more Mary and headed to the front of the church by the benches
At the benches, 3 rounds: 20 Dips and 15 (each leg) Bulgarian Split Squats. Between each set, run around the tree.
Headed back to the parking lot (shaded part) for 3 more minutes of Mary and we were done!
Announcements: As Covid is getting closer and closer to our inner circles, Flipper shared a story about it hitting close to home. Although he is good, he has a few members of his family and including some grandparents at risk. Additionally, Run Stopper has had some heavy news lately. Starting with his youngest getting injured on some burly quest/hike that he just started. He is OK, but will need time to heal. Additionally, he has a bother that just received some bad news regarding cancer. Please lift these guys up when you see them and others around you. The world can seem dark these days, be someones light.
Ye Old Mole Skinny
-Thanks to Geraldo for hitting me up last minute. It was hard to say no as I just told him to put me in the rotation.
-I had said to him a week or so out, if I Q rock, were are going to the LC. So when he tapped me to Q, he knew exactly where we were going
-Speaking of the LC, glad I got to introduce the little hill to Levi and Mr Magoo. Neither had been there and Levi said that he sort of enjoyed the new territory…your welcome
-As for the LC, full participation was mildly received.
– Towards the last few rounds, a few guys decided to that they had not had enough Mary and just stopped running the hill. No worries, that hill is a lot to digest
-Little FYI..when you do your warm up in the full sun you will probably hear some complaining…man right off the bat the Pax begain to complain
-I have been impressed with Geraldo recently as he is coming out of Covid on top of his game, maybe not feeling it today, but we all have days like that, hand in there
-Flipper is in beast mode, with all his technology, hopefully he gets a watch that get him to the launch on time
– Mermaid, Captain ,were just getting work done today
-Voodoo was working hia KB’s solo today #strong. Made sure to say, HI a few times
-So again, my VQ at Rock Zero is no more. This is a good site with lots of area to cover.
As YHC drove into Stonehenge territory to make sure I had the workout mapped out properly I passed 2 PAX pre-running… kudos to Lex and Kirby. Yep, everything is good to go and back to launch I went. As we gathered, MaryKay drove up to confirm where we were going and we would see him there, even though his knee is messed up he still got work in this morning. Disclaimer was given and we went towards the bullring (briefly the wrong way… oops).
Warmup along the way – 15 SSHs in cadence, 15 IWs in cadence, 10 Mountain Climbers in cadence
We arrived at the bullring and instructions would be given… simple workouts are sometimes the best and quite challenging… we would be doing 4 laps
Lap 1 – at each speedbump merkins – 5/10/15/20/25/30 for a total of 105
Lap 2 – at each speedbump squats – 10/20/30/40/50/60 for a total of 210
Lap 3 – at each speedbump LBCs – 20/40/60/80/100/120 for a total of 420
Lap 4 – at each speedbump burpees – 2/4/6/8/10/12 for a total of 42
With some time to spare we began to head back to launch stopped in a parking lot for 1 minute plank. Stopped at Stone Mountain Grill to grab some wall – each PAX would count off 15 arm raises down the line for total of 120, then back of the wall for each PAX 10 count with arms straight out. Mosey back to launch for around the horn Mary (Freddie, Heels to Heaven, Hammers, High Flutter, ankle taps, and one other I can’t remember)… YHC was gonna call it with 30 seconds to go and Airwolf stepped up to call one more – GREAT WORK Airwolf (Frog kicks)!
Awesome work by all the PAX on a very humid morning!
Announcements – F3 5k/10k next weekend signup please. Even if you can’t run please consider making a donation. Proceeds going to support local foodbanks in this time of need
It’s been a while since I have led Clyent Dinner and after posting at the floater in the morning I had nothing left in the tank thanks to Bottlecap. So, I decided to make it 2.0 friendly with the idea of taking it easy and giving myself a break. Well, according to the rest of the Pax and 2.0’s I may have been overserved at the happy hour prior to dinner and forgot all about taking it easy. We went light on the miles (1.75 total) but that was about it.
14 Pax were ready to roll so I handed out the DICC’s an off we went……oh, wait a second, coming in hot on two wheels is Zinfandel and his 2.0’s. Welcome back Zin!! Now 17 Pax and we get started. Mosey down the path towards Rudy’s shed with high knees, butt kickers, side step, flap jack, backwards run, and continue mosey to shed. Circle up.
SSH x 20
Imperial Walkers x 15
Merkins x 10
Mountain Climbers x 15
Moroccan Night clubs x 15 (The look on Scuba’s face when I called this was priceless)
Wall sits with Air Presses and Air punches
First set: Head up to the basketball court and line up across the sideline. Run over to the other sideline and back x 5 and complete an exercise.
Round 1: sideline to sideline x 5 – 20 flutters in cadence.
Round 2: sideline to sideline x 5 – 20 peter parkers in cadence
Round 3: sideline to sideline x 5 – 1-minute elbow plank.
Second set: let’s find some shade. Head over to the bus shelter on the side of the middle school. Start with 10 burpees, then 10 big boy sit ups, 10 squats, 10 merkins. Repeat with 9 of each, then 8, then 7, then 6 down to 1. A Crowd pleaser! Not one complaint from the group.
Third set: Mosey to front of Middle school for Ab Webb, 1 big boy and 4 American hammers all the way until 10 and 40. Another crowd pleaser although it seemed too easy for Wrigley.
Fourth set: 25 dips at the benches and half lap around the middle school parking lot. Rinse and repeat. DONE!
Announcements
Blood Drive July 23rd, need more people to sign up. See Newschannel for sign up link or Fusebox.
Raffle for $1,500 Furniture Gift Certificate Ongoing. Bring Cash to AO, see Centerfold for details. All proceeds goes to our goal of raising $10K for local charities. Raffle ends in a week, so hurry and get your tickets!
100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN. Venmo to @f3waxhaw. See Posse for details.
Qschool/Site School coming up. See Newschannel for details.
Keep Goodfella and his family in your prayers.
YHC took us out.
I showed up to Q without a Weinke on my wrist to guide me and I screwed up the Warm-up (Appreciate the call-out by Deadwood). I did have a Weinke in my head but the fact that I have CRS came into play… Not only did I miss the first marker but it seems that when I said “let’s Mosey”, there were some PAX who didn’t hear me and got a little behind. We ended up together but I was nervous we may have to turn around and start over. Everyone caught up and so we went…
Warmorama
Burpee Ladder down the back of the MS sidewalk for a burpee ladder stopping at each light on the left for 1,2,….., 8 Burpees. Total of 36 Burpees. (If Bottle Cap had posted, we would have added a 9th stop but he didn’t so the PAX that posted got a reprieve. You’re Welcome…). What better way to warm the body up than to do 36 burpees from the start? So we circled up at the Shed and did Downward Dog, Calf Stretch L/R, Upward Dog, Jimmy Dugans C/L/R/C and Runner’s Stretch L/R.
Thang
Grab a lifting Rock and partner up (Or pair up with the person the Q assigned to you). Partner 1 runs to sidewalk by Softball field and back while partner 2 does Curls the first round, shoulder presses 2nd round, rows 3rd and Tricep Ext 4th. Return Rocks to their original place…
Mosey to Traffic circle between MS/HS for 7’s – Starting at top circle run down to bottom circle for 1 BBSU and return to top for 6 Diamond Merkins all the way up/down to 6 BBSUs/1 Diamond Merkin.
Mosey to 1st alcove on North Side of HS for MT/DK web from 1/4 up to 5/20. (The original plan was to go all the way to 10/40 but don’t Q what you can’t do…)
Mosey to front entrance of HS and find a bench for 25 dips, 20 Jump ups/Step Ups, 15 Derkins, 10 Reverse Plank Knee Ups, 5 Burpee Jump ups with Hot lap around drop off circle between each exercise. Rinse and Repeat for a second round.
Mosey to MS Admin parking lot for four corners. At each corner stop for 10 reps of called exercise. 1st we did American Hammers IC, 2nd Flutters IC, 3rd LSSq IC and ended with Walking Lunges 1=1.
AYG back to COT and done!
Kudos
Fuse Box getting into a new comfort zone with the more-mileage-longer workouts. (Keep pushing bro!). Pre-mature is drinking the Kool-Aid and getting faster every week (Caught him doing a pre-run). Good to see Deadwood back out with us after few days away with work commitments. Ice-9 posting regularly in his own region and showing us what it is to push beyond your limits. Dasher and Glidah displaying what hard work does to your love handles when you run the Waxhaw Express for 8 weeks (hint: they melt away). Rubbermaid (Respect!) out there with the Youngins and showing us that age is just a number.
Moleskin
First time Weinkeless Q. (Not that I didn’t have a Weinke but that I didn’t carry it on my wrist like usual). Tough for me to remember but I had it all worked out in my head before hand. Seems like I got it all in but in hind site, will print and carry with me in the future. I did have to call an audible due to the Impromptu PAX using the benches at the MS cafeteria but that is to be expected when 2 workouts share the same AO. We improvised, adapted and overcame. Glad to be asked to lead this workout. No mileage minimum but we hit just over 4 miles with those who picked up the Six logging 4.25 or more. We stayed together and had some mumble chatter about the second round of 25/20/15/10/5 but we all pushed through and finished.
Announcements
See BB for Impromptu
Rudy took us out