Make It Stop™ Diesel Edition
Back in July I used Watchtower as a guinea pig for the First Edition of Make It Stop™. The rules were simple: I name an exercise from an ordered list and count cadence (or civilian count) and all pax participate. We do this AMRAP style (As Many Reps As Possible) until someone can’t take it anymore and yells “Make It Stop!”. At that point, I name the next exercise from the list and the Make It Stop-er must count cadence for the new exercise. We do this for 5 exercises then run a lap around the lot. Simple enough, right?
For the Diesel Edition, there are few small tweaks. 1.) This is Diesel, so we’re gonna use gear, and 2.) No running at Diesel, so instead we do a Broken Farmers Carry (2 bricks held high in one hand and a coupon in the other) around the parking lot. Note: One thing I learned after the first Make It Stop™ is I needed to add a clarification that once you’re no longer continually doing the exercise (too tired) then you need to say “Make It Stop”. No pausing and watching everyone else do their reps.
Exercises:
No Gear
- Lunges
- Big Bois
- Merkins
- Heels to Heaven
- Calf Raises
Bricks - Canadian Beavers
- Side Raises
- Presses
- Ditka Haymakers
- Ax Chops (alternating 5 per side)
No Gear - Plank Jacks
- Mike Tysons
- War Hammers (Big Boi with 4 American Hammers at the top)
- Squats
- Air Presses
Coupons - Coupon Swing
- Chest Press
- Dips
- Goblet Squats
- Curls
No Gear
- Speed Skaters
- Dry Docks
- Plank
- Monkey Humpers
- LBCs
Moleskin:
I had many more exercise groups to go, but this is how far we made it. Special thanks to Mayhem for leading the first 10-15 minutes while I finished up the IPC relay.
Turnbuckle got the Chain of Pain today because he didn’t say “Make It Stop”. Not even once. He was pumped and ready for more. Good job TB!
Damascus got the Diesel Chain because he modified AS NEEDED due to his foot injury. We don’t get up at the crack of dawn to cheat ourselves out of a good workout. If you can do the reps, then do the RIGHT reps. If you need to modify for a good reason (ie. injury) then modify.
I forgot to record how many reps of each exercise we did this time. It was a lot, usually in the hundreds for each…glad you’re still reading this far.
Announcements:
- Convergence. Monday. 6:30am. Cuthbertson.
- Blood Drive. October 17th. Sign up here: https://www.redcrossblood.org/give.html/drive-results?zipSponsor=F3
Full Train on the Express
Late Entry from this past Tuesday on the Express:
12 pax decided to punch their boarding pass this morning.
1 mile warmup
The Thang:
- Tempo Run
- Complete the big loop around the campus of the high and middle school counter clockwise
- Increase speed from the stadium to rudy’s shed and from the entrance of the middle school all the way to the high school entrance road
- complete two laps, reverse and pick up the six
- complete two more laps, reverse and pick up the six
- cool down mosey
- Done!
- I think most people got around six total miles
Half and Half
BC pinged me a few days ago about leading tonight. Speedbump immediately perked up and asked if he could plan the first part and I plan the second part so tonight’s event was a little half and half.
17 total tonight, 9 PAX and 8 2.0s
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
- Mosey around the front of the middle school back to COT
- Side Straddle Hop x 15 IC
- Merkins x 10
- Mountain Climbers x 10 IC
- Calf Stretch x 15 seconds, flapjack
- Imperial Walkers x 15 IC
- Stretch
The Thang:
Mosey to the field behind Rudy’s shed while completing 5 Dry Docks at every other light pole
Speedbumps Starfish:
- Start in the middle of the Starfish with 20 LBCs
- Pick a corner with a cone and complete the exercise while coming back to the center every time for 20 LBCs
- Complete two complete rounds
- Corner exercises were:
- SSH x 10
- Burpees x 10
- Big Boys x 10
- Merkins x 10
Mosey to the sidewalk past Rudy’s shed leading up to the Middle School:
- Skip from the first light pole to the next light pole
- Bear Craw from light pole to sign
- Mosey from sign to breezeway
- Lawson Dips x 15 IC while waiting on the six
Breezeway Circuit:
- Bunny Hop length of breezeway then run short sidewalk circle back to start
- Crab Walk length of breezeway then run short sidewalk circle back to start
- Bear Crawl length of breezeway then run short sidewalk circle back to start
- If you have time complete another Bear Crawl circuit
- People’s Chair along brick columns while we wait on the six
- 10 Merkins, 10 Donkey Kicks, 10 LBCs, 10 second wall sit
- 15 Merkins, 15 Donkey Kicks, 15 LBCs, 15 second wall sit
- 20 Merkins, 20 Donkey Kicks, 20 LBCs, 20 second wall sit
Short Mosey to shaded area next to Middle school entrance, find some wall
- 10 Merkins, 10 Donkey Kicks, 10 American Hammers (2 is 1)
- Continue but with 9 of each exercise all the way to 1
Mosey back to COT for 3 minutes of cool down stretching
- Jimmy’s, center, left and right
- Upward Dog
- Downward Dog
- Side Stretch
- Time!
Done!
MOLESKIN:
Tonight was a scorcher. I don’t know what the heat index was but it was up there. My hands felt like they were melting while doing the mountain climbers on the asphalt.
Great to see all the 2.0s out tonight. Welcome 2.0 FNGs Hammy (w/ Two Hand Touch) because he loves Hamilton and Ruckin (w. Chatterbox) because he was talking during the workout about how his backpack is so heavy while walking around the halls of school.
That grass by Rudy’s shed is pure heaven in the evening. Soft, lush, and parts of it are shaded. Definitely need to use that more often.
Everyone did a great job staying together and working hard. It was cool to see the 2.0s take the sprint on the home stretch back to COT as a group to beat their dads, that’s what it’s all about.
Pizza guy showed up right on time at 6:20 to deliver some dinner for the 2.0s and PAX.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
- 1 year anniversary this Monday at Cuthbertson. Three workout options to choose from: MASH style, bootcamp, or 5k. A little something for everyone so come on out.
Remedial Math Class # Da Floater
Got the call from the Site-Q for a fill in start tomorrow as Carbload was looking for a bit of recovery after the IPC>>he earned it so I was glad to step in. Chances that the numbers might be lower due to IPC recovery? maybe. DCCS given and the confusion began:
Warm-up
Mosey around the block and end up over at Dream Chasers. SSH/Calf/upward/downward/merkins
The Thang (confusion begin…) The thought was to add in some multi-move exercises aka full body work each exercise. Mosey to first light pole on N. Providence (the long stretch with many light poles”. The thought was to introduce 3 sets of exercises and alternate those at every light. The directions either came out in Polish, sign language or maybe not at all (still in my head). Here we go:
Exercise 1: Slide lunge/slide lunge/slide lunge/3 mountain climbers – do 10 reps
Exercise 2: squat/squat/walkout to push up/walkback – do 10 reps
Exercise 3: Crab Toe Touches – 25
The first light pole looked like a pile-up on 485 and scratching heads with confusion. Continue down the road alternating those and modifying the reps. CLEAR AS MUD
Mosey to KJ Hill for 5’s
5 laps up KJ: 5 jungle boi squats at bottom/stop intersection and broad jump across/5 bobby hurley’s at top
hit the brick wall across from the church for 20 dips/20 donkey kicks – 2 rounds. Some abs
Mosey to COT – good morning
93% humidity this morning and ALL the Pax gave great effort:
Dancing Bear – he’s out of the cave and enjoying seeing him back. Great effort today
Dipstick – a once a week guy, but taking on KJ hill with some speed
Carbload – sore, sore, sore – but still came out and beating guys up KJ Hill
Sugar Daddy – Couldn’t tell he did IPC yesterday – dude was smiling – who smiles after IPC?
Schneider – MVP for the day. He was pushing hard and out in front!!!!
Dasher/Ice9 – Power couple of the day. no dry heaving so I guess I let Ice9 down with a soft workout. Dasher did a recovery run yesterday after IPC and this?
Shake-n-bake – a big fan of the first set of exercises – he kept rolling past me on KJ
Chatterbox – Can’t wait until he Q’s and we hear his voice – it’s coming soon as he’s killing it at these workouts
Mad Dog – no IPC recovery for this guy- and a big fan of the advanced exercise algorythims
Baio- good to have you out here and you were crushing it.
Hollywood -fell right into my trap initially. I make the exercises so complicated and mixed up that it slows down the fast guys. But he took his revenge on KJ hill by lapping me.
Always an honor to Q with this great group of men.
Announcements:
f3Waxhaw Anniversary Extravaganza Monday – options for workout>>>but give back time for Rice and Beans Charity. Tarps/men’s clothes/toiletries…
But before that- Come out Saturday to IPC and do something real stupid.
Hoover didn’t say “Hoover says” or Hoover smells like an onion
6 men gathered in the 0515 gloom of an empty parking lot at SCMS. No RFYL, no school kids, just those that meet in the gloom to get better. YHC arrived with two minutes to spare, grabbed the ruck, noted the grizzled veterans in attendance, delivered a short but effective disclaimer, and lead the men into the full moon gloom … to the SCMS track.
This is YHC’s 4th Q (if you count Q’ing IPC) in two weeks. The judges are still reviewing the tapes, but this might be a PR. Also the 4th backblast (#MBGA). Not a PR but YHC is running out of content. Here’s what went down.
Tha Thang:
Ruck down to the track.
Warmup:
Ruck 400 m (fast)
Rucks off
Imperial Walkers
Low Slow Squats
Sharon Towers
Arm Circles (small and big, forward and reverse)
Round 1:
Ruck Swings 50
Lunges (1=1) 40
Mt Climbers (2=1) 30
OH Press 20
Merkins 10
OH Press 20
Mt Climbers (2=1) 30
Lunges (1=1) 40
Ruck Swings 50
Ruck 400 m (fast)
Ruck 100 m (fast) Ruck waiter’s carry (right side)
Ruck 100 m (fast) Ruck waiter’s carry (left side)
Round 2:
Flutter (Ruck OH) 25 (IC)
Leg Raises (Ruck OH) 25
American Hammer 25 (2=1)
Ruck OH Hold 60(ish) seconds
Ruck 400 m (fast)
Ruck 100 m (fast) Ruck waiter’s carry (right side)
Ruck 100 m (fast) Ruck waiter’s carry (left side)
Round 3:
Ruck Off
Plank and pull ruck through 10 L2R and 10 R2L
Ruck Up-Right Row 25
Ruck from the ground clean 25
Ruck Bicep Curls 25
Ruck OH Tricep Extensions 25
Ruck 400 m (fast)
Ruck 100 m (fast) Ruck waiter’s carry (right side)
Ruck 100 m (fast) Ruck waiter’s carry (left side)
Round 4:
Ruck Swings 25
Lunges (1=1) 20
Mt Climbers (2=1) 15
OH Press 10
Merkins 5
Ruck 400 m (fast)
Head back to the car.
Moleskine:
Yeah, Hoover smelled like an onion by the second round. It’s the shirt, not the layers, or my nightly regiment of raw onions. These sport-tek, moisture wicking shirts have a limit of 20 gallons of sweat before they go. #sorry #notsorry
The first half of the title comes from round 2 or 3 of the workout. Putting a ruck on and off was part of the fun and YHC had to call it out for the pax to keep them on their toes (just like a GoRuck cadre). At one point, someone got frustrated (likely because they anticipated a rucks on/off) to which YHC replied, “Hoover didn’t say ‘Hoover says'”. Lame, but YHC was hired for the Adonis-like physique, not the sense of humor.
Great to see a wide range of ages and pax today even with just 6 of us. Not sure what pax were carrying in terms of weight but the work was getting done. Lex Luthor and YHC were talking on the last 400 and he complimented the WOD, to which YHC admitted that there were multiple rounds of each round planed but time, as always, runs out quickly. In hindsight, we wouldn’t have made it through three rounds of round 2.
Proehl was, as usual, out front. Except for the first lap, YHC was able to keep up with him and made sure everyone knew it. And of course no one cared. YHC did get a chance to catch up with the only social-media-less under-21 year old pax and YHC wishes him the best of luck for the fall semester at UNC Charlotte. Remote learning is hard enough on young kids. YHC can’t imagine trying to do it at a college level, while not having the opportunity to meet all the ladies on campus. #glorydays
If you’ve ever been at a workout with Snowflake you know he’s a silent beast. #RespectStrength No slouching today and YHC is sure the Anvil pax missed him but YHC was happy to see this HIM join us. Now to get him to run in and out of SCMS weekly would be a true feat.
Lex Luthor brought a ruck in a bag this week. That was odd. YHC thinks he was preparing for an audible and we’d switch to sandbags. Our kryptonite wielding evil genius was smart enough to call a move to the grass for the planks with ruck pulls. Otherwise, we would all have been sending our rucks back to SCARS for repairs from dragging them on the track.
Tiger Rag was the surprise guest this AM. Even more surprising was TR wearing a sweatshirt during the workout. He did confess to an injury that he was hoping doesn’t keep him sidelined for too long. Let’s all hope that a change in the running routine is just what the doctor ordered. Heal up, brother. Just because Horse Head christened you McRib, doesn’t mean we want you to disappear after a limited time. That one is reserved for Shamrock Shake and anything pumpkin spice flavored.
T-Claps to Cheese Curd for reviving Tweet and Meat. It’s hard to compete with the Mon / Wed / Sat gear options, but there is a difference between kettlebells and sandbags. Both will get you stronger, but it’s a different kind of workout. Fair warning: he will relentlessly promote it. As he should. And if corners you, he’ll ask you to Q a week. Free tip of the day: take him up on the offer.
Thanks to Lex Luthor for the takeout.
Announcements:
- Blood drive in SOB land on 10/23. See slack for details or reach out to Mighty Mite.
- If you’re running BRR, you’ve got less than 2 weeks to train.
- Ironpax Challenge is still in week 1 and there are opportunities for all Area 51, SOB, Waxhaw, and Indian Land pax to join us.
Back Street Block
- Warmup:
20 Side straddle hops , Jimmy Dougans, Calf stretches, Planks, Merkins, runners
stretch.
The Thang:
Round 1
Everyone got into the fire pit area where we did: - 25 squats
- 25 step ups
- 25 dips then
- ran to the end of the small parking lot (slight confusion on where the end of the small parking lot was) rinsed and
repeated.
Round 2
Picked up coupons and moseyed to the back of Mt. Chiseled. With coupon. We did: - 20 curls
- 20 upright rows
- 20 overhead presses
- 20 triceps extensions
- 20 merkins.
- Then we ran up the street towards the entrance of the church, where cones had been laid out. Ran backwards
between the cones uphill then returned to Mt. Chiseled, running forward. Rinsed and repeated with
only 10 of each exercise.
After picking up the six we did: - 20 LBS’s
- 20 Big Boys
- 20 American hammers
- 20 Heels to heaven
- back up the hill running backwards between cones again.
Did chest presses while waiting for the six then we did:
- 20 Chest presses
- 20 dips on the coupon
- 20 derkins on the coupon.
- The back up the hill running backwards between the cones again.
We then grabbed our coupons and moseyed back to the COT
DONE
THE MOLESKIN
The small group of guys allowed us to used the fire pit area while maintaining social distancing. I had planned on doing 2 sets of each group but after the first set we realized we would not have enough time to do all the exercises. All in all it went well.
ANNOUNCEMENTS
Blood Drive October 17 th
Labor day Convergence 6:30 – Check List for Donations
Christ Closet Folding Party
Dream Warriors
Please excuse the title of the workout this morning. I listened to Dream Warriors by Dokken on the way to Calvary, and felt very inspired.
Pulled into the massive lot, and found a good number of pax already assembled, awesome. Chatted a little, gave some daps to each member this AM, found my timekeepers, and gave a really solid disclaimer. When I pointed out our newly named F3 member Erin Brokavich couldn’t even get you a settlement if you tried to sue, he said “you’d be surprised”. Uh oh, we have a challenge.
We left the lot going down to say hello to the Meatheads, and circled up for COP
IW
LSS
Slow Good Mornings
MC
HRM
Recover and head to the start of the avenue of trees (think that was a Rush song?) (actually it was just called The Trees) (I like answering myself parenthetically)
Run down Ave and stop at every other tree and give 20 CDDs
Get to other end and head to get some Hot Box
20 step ups
20 dips
20 derks or irks
x3
Recover and mosey over to island lot on far end with all of the tree trucks for Grinders, find groupings of 3
P1 at one end doing wide arms and LBC
P2 at other end of lot doing squats and Dollys
P3 runs as timer
recover and mosey to courtyard for little bit of Mary
rosalita
high flutter
Mosey over to rocks near the Meatheads and grab a lifter. Get back with group of three for more grinders
P1 20 curls, 20 overheads, 20 tricep extension with rock
P2 at far light in lot does CDDs and American Hammer
P3 run as timer
recover and head back to lot, stop and give one AYG about 75 yards
done
Stories
- Didn’t get a lot as we were a little spread out, but good convos out there for sure
- Pop Tart and Spackler are loud as hayul. Couldn’t hear myself count during the courtyard stomache set.
- Circuit City has semi-recovered from his ankle turn at Base Camp this week, thanks for posting. Good luck at “Eyes Without a Face” tomorrow.
- Good to see Erin Brokavich posting daily. He’s a good friend of mine, and I have not been able to get him out for years. Now he seems hooked, already HC for ultimate at Joust on Friday.
- Thought Spack had a Member/Guest tourney at Secession this week (bastard). Nope, it’s next week. But, he is taking his M to Old Edwards Inn this week. Guess he needs to pay it forward for the next 20 golf outings he has out of town.
- Limey continues to build on his posting streak. I think today is 27 out of 28 weekdays? The one workout he missed in the last month? My last Q at Hydra. yep
- Bounce and I were chatting about some guys he knows that I went to HS with. Country Club life sounds good to me. #spritzers
- Good to see Icky joining the bootcamp crew this AM. I think I heard a “Benedict Arnold” come out of one of the Meatheads when we strolled by tho.
Thanks to Lorax and Point Break for the opportunity
Thanks to Stonecold for taking us out this AM, and for being one of my 5 timekeepers this morning
Pavlov’s Burpee
A month ago I had never been to Dromedary before and today I’m the Q. Two years of F3 and it’s time to be new and start posting/Qing sites I’ve never posted/Qed before. Yesterday I’m in the middle of building my weinke and I get a group text from Zinfandel and Gerber about doing the Iron Pax Challenge today. I had to break their hearts and let them know I was on Q at Dromedary. We joked (kinda?) that I should surprise all the Dromedary PAX by doing the Iron Pax week 1 workout. I rolled it around in the ol’ noggin’ for a while but ultimately decided that might not sit well with everyone, especially cause some might have already done it this week or be planning to do it on Saturday. INSTEAD, I put together a modified version that ended up being just the right amount of terrible.
FNG identified.
DiCCS provided.
One final note: YHC has a timer. Every Minute On the Minute (EMOM) we’ll stop whatever we’re doing and do 2 burpees. I’ll be sure to announce it loudly so no one misses out.
Warmup
Mosey around the big lot away from COT. What’s this? The EMOM timer had a 10 second wind-up timer before the first alarm? “Burpee Time!” Up on your feet and continue the mosey. The timer is rolling we barely make it through half the SSHs before a quick pause for “Burpee Time!” Pick right back up where we left off on the SSHs and move into some Imperial Walkers, Jimmy Dugan’s, and Calf Stretches, occasionally stopping for “Burpee Time!” The PAX already hate me. I can feel it radiating off of them like a wave. Or maybe it’s just the humidity. Yeah, that’s it. Mosey on! Up the stairs and find your own spot on the concrete at the front of the school.
The Thang
This is where things get interesting. We’re going to replicate part of the IPC week one exercises, but I need some time to explain. I hate to stand around explaining things but there are a lot of moving… “Burpee Time!” …parts. Oh good, problem solved. So here are the exercises, done “on my down/up”:
- 5 Hand Release Release Merkins (both hands off the ground at the bottom, one hand off the ground at the top)
- 10 Leg Lifts (on your six, legs straight; touch the ground with both feet then left them past your hips)
- 15 Jungle Boi Squats (full squat; hands “scoop” the ground then a jump and raise your hands above your shoulders)
- 20 Big Boi Sit Ups
- 25 Stationary Lunge Steps (count each leg as one rep)
As you might expect, we didn’t make it through this in one go. We had a few “Burpee Times!” along the way. No time to dwell on that, though. Mosey!
We make it to the first alcove on the west side of the school. Find some wall and position yourself for some donkey kicks. This is a Chastain favorite:
- 10 Donkey Kicks
- Hold the 10th with your feet on the wall
- 10 second countdown
- 9 Donkey Kicks
- Hold the 9th with your feet on the wall
- 9 second countdown
- …
- All the way down to 1 DK and 1 second hold
- Of course, there are some burpees mixed in there for fun
Mosey again to the next alcove and repeat the IPC workout from above.
Another mosey to the north lot near the tennis courts. Line up on one end of the lot. 8 Bear Crawls, 4 Walking Lunges, and 2 Broad Jumps (feet together). Repeato to the end of the lot and back.
Mosey again! A long one this time to the Middle School parking lot where we completed another IPC round.
Another long mosey past the buses. Ah, the smell of diesel in the morning! The timer is counting down but we have some PAX still in the bus lot. Might be the only timer we didn’t stop right on the mark for. Safety first! Continue the mosey to the parking lot south of the school entrance.
4 corners: You pick which exercise goes in which corner but you gotta do all four.
- 20 Mike Tysons
- 20 Flutters
- 20 V Ups
- 20 Bomb Jacks
Running low on time. Goodfella doing his best encouragement “only 12 more burpees!!” I don’t think anyone’s listening.
Down the center of the large lot is a row of trees. 5 Bobby Hurleys at every other tree. Don’t forget your burpees.
We reached COT right as the timer goes off for the last time. Finish up those 2 burpees and we’re done!
Moleskin
I’ll be honest, I had no idea how this timer was going to work out. One minute is NOT a long time, despite what you may tell your M. Would it be too difficult to work in the other exercises? Would 90 burpees be too much? Would I ever get invited back to Dromedary again? I think it worked pretty well. I was gassed at the end. Can’t wait to try out the real IPC for this week to see how it feels.
Funny note: The EMOM timer gives a “halfway there” warning at 30 seconds and then a “boop boop boop BEEP” sound. Folks liken it to Pavlov’s Dog, only the timer beep gives you burpees instead of a treat. The burpees weren’t so bad and were actually a welcome break from the Donkey Kick madness. However, by the end they were just that extra little bit of pain that rounded out this workout. Not a lot of mileage (1.7 ish?) but it was definitely a gasser.
Two new FNGs today, Stalker and Dora, jumped right into it. Welcome to those guys.
Announcements
- F3 Waxhaw 1st Anniversary “Invergence” – Monday, September 7th at 6:30am – Cuthbertson Middle School – Your choice between a bootcamp, MASH, or a 5k race. 2nd and 3rd F will follow
- Blood Drive – October 17th – Go to www.redcross.org and search for F3 – Ours is at the Waxhaw American Legion
- Black Hawk – Talk to Cobbler, Atlas, or Carb Load about Qing in September/October
- Christ’s Closet – Folding nights are starting back up – See GroupMe calendar for schedule
YHC took us out
Putting the “Udderly” pointless in CSAUP
With September upon us and the promise of cooler temps and less humidity, there has been a new challenge set before the pax. A gauntlet if you will. (#TksF3Greenwood)
The IPC or Iron Pax Challenge has become a “fall classic” of sorts. And why not. It’s typically a CSAUP style event that for some reason we all gravitate towards like a fat kid to cake.
So when weighing my options of how to break down 250 swings in 45 mins I said to myself, “Self, why not do an EMOM and while we’re at it, why not make it this weeks IPC but literally with iron.”
Here’s what went down.
YHC arrived with much time to spare in order to make last minute checks of gear and the AO. Only YHC was in the wrong lot. Quick drive over to an adjacent lot, less littered with goose feces, and I find a Wild Turkey skipping double dutch solo and Unplugged loosening up the undercarriage.
As the pax slowly trickled in YHC dawned his amazing Weinke, in art form on a boardroom sized “Post It” paper. With my Weinke secured to the rear of my M’s SUV YHC did a quick demo of the morning’s work and an even quicker disclaimer.
Timer started and tunes pumping we began the long 50 minutes of the IPC Week 1 – Kettlebell Remix.
EMOM (every minute on the minute)
5 Swings
Then during the roughly 50 seconds of time remaining in the minute we did…
50 Hand Release Release Merkins
100 Leg Lifts
150 Jungle Boi Squats (basically a star jack)
200 Big Boy Sit-ups (WWII sit-up)
250 Single-leg Lunges
50 rounds of heavy metal, virtually no mumblechatter and some gaseous emissions later we arrived at the top of IPC mountain and planted our flag with grit and determination.
Unofficial results:
Frehelys finished first (20 mins) after he had to leave at 10 to 6. We were glad he took the gas with him.
Madison, Taco Stand, Soul Glo and Mighty Mite all finished around the 40 min mark. Leaving them with 50 swings to break up the last 5 mins.
Voodoo, Beetlejuice, Unplugged, Wild Turkey and YHC took it to the limit of 45 mins.
Findings:
If I was the form police I’d have to arrest some Pax as there were modifications aplenty. WWIIs are no joke and a quick change to LBC seemed preferred.
5 Swings EMOM is not as easy as you would think. Amazing form turned to jelly arms and legs as the reps crept up.
Additional planks, glute bridges and hollow holds were used to chew up the remaining time.
Moleskin:
Wild Turkey almost left after learning the plan. A mutiny was quickly squashed as YHC started the tunes, timer and there was no turning back. Timer issues were resolved swiftly. Frehelys had to bolt at 5:50. Don’t forget to do your remaining 150 swings. A new milestone was reached in YHC’s Q career as I was able to create a workout that left everyone speechless, and subsequently, almost kicked out of F3. The good news is, no one was hurt and we all finished. I am always humbled to lead our fine group of men. To see the trust, determination and fellowship displayed by the Pax makes it a joy to lead, every time.
Announcements:
Blood Drive 10/23/2020 at Brace YMCA – 2nd F strongly discouraged after 😛
Reminder to wear reflective gear, headlamp and blinkies as the mornings are darker longer.
Labor Day convergence 9/7 at SCMS – 7am
YHC with the takeout.