Show up early to do a little scouting. Wasn’t sure is the rain and lighting would hold off.
Disclaimer Given
Warm- up
Mosey over to second traffic circle
20 SSH IC
20 MTC IC
20 Plank Jacks IC
The Thang
Head down Waverly Walk Ave stopping at every light pole on right
20 SC speed skaters
10 squats
On way back
10 merkins
10 BB
Mosey over to parking deck on bottom floor peoples chair with should press, jabs, big birds
Since Camp Gladiator was on the bottom floor we chose to stay on 2, 3, and 4. Big Tuna said to say away so we stayed away!
5 rounds
20 BB’s on floor 2
5 Burpees on floor 3
20 V-ups floor 4
Back down the stairs to repeat
To finish things off we did a little WAMRAP
10 Merkins and 20 America Hammers at the top and bottom of each ramp
Mosey back to COT for 45 second plank. DONE!
Moleskin
It’s always great to workout with a Beast/OG/Legend like Snowflake. He was one of my first F3 mentors. Chipotle and Big Tuna talked about Weddington football the entire time. Haven’t workout much with Spare Parts, he was gettin after it today. Way to not let the rain, thunder, and lightning scare you off.
10 PAX went to Pursuit and some of them attempted the Clippy Challenge. What’s that? According to Paper Jam he was trying to come up with a route for his Pursuit Q when his 2.0, Paper Clip, said “why don’t you just have everyone run to the bridge in Waxhaw and back?” So simple! So that’s what a good chunk of PAX did. Two peeled off and did some walking/rucking through Millbridge, while Ex-LAX, Fuse Box, and YHC aimed to set a PR for Ex-LAX in a 5k. Mission accomplished! Even though Millbridge is apparently one giant uphill climb, Ex-LAX pushed through and knocked out his best ever 5K time. Major kudos buddy!
If you don’t have a goal, whether that be improving your 5K time, completing a half marathon, posting X number of times per month then it isn’t too late to start!! In fact, those goals don’t have to be all 1st F related! Think about 2nd and 3rd F goals you could set. What about bettering your relationship with your M or your 2.0s? Maybe you have a job related goal you could set. Need ideas? Check out these goals set by some PAX you know: 2021 PAX Goals
Set a goal, hit the goal, set another, repeato! Look for an accountability partner. Tell them your goals and ask them to check in on you. Ask them to help you hit those goals. We aren’t meant to be stagnant. If you aren’t improving then you’re declining and maybe you don’t even realize it. If you need help figuring out your goals then talk to me or talk to Posse. We’re glad to help.
Another Thursday, another pending storm, but no rain tonight.
10 pax and 2.0s made the initial start.
DICCS
5:30, let’s mosey!
Since it’s light out, decided to take the off road option and do a warm up mile on the CMS Spirit Trail
Mosey back to the path that leads to Rudy’s Shed
Mosey to the rock pile behind Rudy’s shed, grab a lifting rock
Starting to rain a little more consistently, thunder and lighting, mosey to covered breezeway on side of high school
Really raining now
Horizontal rain now
Still horizontal rain
Since it was raining hard we did counting, name o rama, and COT at breezeway
Then jailbreak back to car for picture, rain started to turn to drizzle at this point
Great Job Everyone!
Welcome 2.0 Mona Lisa (Drive By) and site FNGs Magi and Open House. Glad to have you dine with us this evening.
The spirit trail was a little muddier than anticipated, sorry.
The weather tonight went from a few drops at start to light rain to all of a sudden thunder, lightning, and horizontal rain. Probably the hardest it has ever rained during a workout that I can remember. Pretty crazy stuff but I think the 2.0s still had fun.
Thanks for the opportunity to lead
12 PAX gathered in the parking lot next to Seaboard, AKA Peak 51’s temporary/permanant home, for their #DRP and at 0530 we were off.
COP
We jogged down the parking lot, made a left, crossed John Street and settled in the over to the parking lot adjacent to the check for some Mary.
Track Work
We jogged over to the track behind Matthews Elementary, stopping for some Mary along the way. Partner up, Partner 1 runs clockwise while Partner 2 runs counter-clockwise, each partner does 10 Merkins then continues. Repeato for two rounds total.
Dora
We moved over to the greenway a little Dora 1-2-3. Staying with your partner, complete 100 Merkins, 200 Squats, & 300 LBCs. Partner 1 runs the length of the parking lot towards to the church while Partner 2 performs called exercise, then flapjack.
Mary
With some time left, we headed back to launch, stopping at a nice patch of astroturf for Mary.
With Mary in the books, we returned to launch. Done.
Moleskinny:
Announcements:
Posted on behalf of Limey:
Workout recap:
o sidestraddle
o imperial
o low slow
o windmill
o Peter Parker
o crab/lunges/bearcrawl/jumps
o calf raises x 40
o 1 lap around building
o 20x step ups, 20x inclines, lap – x3
o rock: curl while partner jogs down/back
o rock: bent row “”
o rock: tri “”
o rock: lying pullovers “”
o rock: front shoulder raises “”
o rock: bench “”
Enjoyed Q-ing Hawk’s Nest for the first time, good crowd as usual. Only got 3/4 through my planned workout, time flies when you’re having fun. Will have to cut out all that running next time. Especially the “FIA lap” that Spackler was so fond of.
-Limey
A long time ago in a F3 region far, far away…
What: This event, the first in a series of SOB #CSAUP’s pitting brother against brother, is designed to settle the long simmering feud between Stonehenge and da Vinci (with a little help from Chicken Run), and to coax PAX out of their comfort zones. After 5 years of insults, passive aggressive #FridayMarketing and ill-spirited workout count comparisons, this first episode will officially determine which Saturday SOB bootcamp reigns supreme. The rivalry may have cooled off recently, but that doesn’t mean there’s not a score to settle. These old wounds are still raw! We need the SOB’s (and friends) to come out in force to help determine which workout will wear the crown, and which will continue to eat bagels covered in ants and trash (ok, YHC might be slightly biased). Side note- if you’ve ever taken part in a #CSAUP you know that there is a direct correlation between the number of PAX and the amount of fellowship. So show up and let’s get stupid.
When: April 24th, 05:00AM
Thang:
The Competition:
Wear the color of whatever Saturday bootcamp you identify with in your heart (Stonehenge = blue / da Vinci = red). Points will be assigned to each PAX based on how many components of the #CSAUP they complete (see below). The workout with the most points gets bragging rights AND is awarded possession of a brand new SOB artifact that captures the spirit of all things #CSAUP and will be utilized in future events.
Options and Point System:
Misc:
It was a pretty warm morning today at around 59 degrees, so it was a perfect day for making Sweat Angels all over the pavement at Marvin Ridge. So that’s what we did.
Warm up:
Short mosey to circle up and do SSH, hillbilly walkers, plank jacks, and a few stretches.
Then we split into two groups by partnering up with someone of equal speed and then rock paper scissors, winners on one team, losers on the other. But I assured everyone not to worry because we are all winners.
I had two lines of cones set up with exercises and reps on each, one line for each team. We did a suicide race as teams. The cones had merkins, heels to heaven, speed skaters and smurph jacks, 20 of each. Each time you ran back to the base line you did one burpee, and you had to bear crawl to the first cone. After each round the winning and losing team had different exercises to do as a reward, the crowd favorite was the snow angels or sweat angels, whichever name you like better. 3 rounds of this routine was enough, smurph jacks really suck!
Then we mosied around the school stopping half way to do a set of Aiken Legs while the 6 caught up: 20 reps each of squats, bobby hurleys, speed skaters and lunges. Then we mosied over to the middle school entrance where we did a round of the Motivator, in honor of Posse who introduced us to this a few weeks ago.
Motivator is great: you start at whatever number you want, we started at 8, so we did 8 SSH, 8 Seal jacks, 8 no arm jacks, 8 skier jacks, then go to 7 of each, all the way down to 1 or each. It takes some special coordination to keep up with this one as we all count together and it moves pretty fast. Shop Dog showed off his dancing skills with some fancy footwork while Ice 9 harkened back to his childhood days of jump rope for hours and hours. It was fun, just not for the calves.
Then we mosied around to the back of the middle school where I had some more surprises waiting. We did a routing of 5 burpees, 10 merkins, 20 step ups, 20 dips, 20 bonnie blairs, then we mosied back to the front of the school for 3 rounds of Mary: Snow Angels, Austrailian Snow Angels, and Heels to Heaven. Everyone took a moment to admire their snow/sweat angel, then we were off.
Mosey to back of middle school and repeat the routine: legs were definitely feeling it.
Mosey towards the finish line stopping half way for more Mary called out by various pax. Shake-n-bake called out flutter kicks and cadence counted them up to 40, it was brutal as we thought he’d go on forever. He even came early for a pre-run, that guy’s a beast!
Final mosey and then jail break to COT. It was good to be done!
This morning at Anvil we had thirteen PAX including one FNG and were greeted by the first morning of the season that felt downright pleasant. I think the gloves can safely put away until November or December, and maybe even washed. I was thrown for a bit of a loop right from the start because based on the usual attendees of Anvil, I was expecting three things to happen:
Instead, the group was very affable and good-natured, so I had to adjust my expectations and press on. We began with a jog to the Astroturf pavilion and upon arriving the sign out front let us know that we had entered a designated mask zone. Outside. Really. Seeing no Karen Fauci types around to scold us we warmed up with the usual group of exercises. Surprisingly, we had nearly full participation in the side straddle hops, sans Hops. Far be it from me to judge (kidding, I love judging) that’s a weird exercise to boycott. I save my refuseniks for truly dumb things like burpees. Following the warmup we set off for the Avenue of Trees. Four rounds of a hard run to the end for merkins, squats, and Freddie Mercurys (20x, 15x, 10x, 5x reps) and a recovery jog back.
Next up a run to the hot box for bench work. First up was 50 dips then run to the end of the sidewalk and back. Next up was 20 incline merkins, 10 decline merkins, run out and back. Third round was 20 split squats, out and back, and lastly was 20 step ups. We had about 15 minutes to go in the workout by this time, so the instructions were given to run to the rock pile. Someone asked me if I meant the pile on the way back to launch or the far away one on the other side of campus. Bro, have you met me?
Upon arrival at the rock pile we had another question, asking if we were getting lifting rocks or running rocks. Again…I thought you people knew me. First exercise was the Sots Press, which is the overhead press while holding the squat position. Look, you people can give me all the dirty and disapproving looks you want, but I’m going to keep calling the Sots Press because it’s a great exercise and everyone should do it more often. Next up was the overhead squat and four rounds of curls and triceps extensions.
Lastly return to the launch lot for some Mary, mostly the usual exercises but I mixed in some of the isometric holds we do at Swole/Meathead/Olympus.
Mumblechatter seemed light this morning, which usually provides me fodder for backblast titles and material. I didn’t hear much that would give me an opportunity to go off on a rambling, loosely tied together tangent. However, it was good to see that some things remain constant. Snowflake still runs in and out of workouts, Rachel is still really fast, and Puddin still farts loudly during Mary. In an ever changing world, it’s nice to have some things remain constant. With little inspiration to work with, I’ll use the title of the backblast to pass along song useful information that I’m sure Clover (Area 51’s hard seltzer Q) would want everyone to know had he been there this morning, which he was not.
We had one FNG this morning, who we named Poblano. His last name is Scoville, like the heat units used to judge peppers and hot sauce. He is also a former collegiate baseball player at the state university of New Jersey, so we had a few areas to work with. The creative juices were flowing about as well as molasses rolling uphill in January and the suggestions flamed out quickly, much like the Big 10 and ACC in the NCAA tournament. We settled on Poblano because it’s a fun word to say. Not many announcements today, but please keep the Palmer family in your thoughts and prayers. Check Slack for some upcoming challenges/events. High Tide has a functional strength challenge later in May, with divisions for Respects, Meatheads, and mortals. Flipper has a couple things out there as well that I haven’t been able to read all the way through yet because, Flipper. In closing, we’ve hit that short stretch of perfect weather for afternoon patio happy hours so hopefully we’ll see some organized via Slack/text/email soon.
Due to a hole in scheduling, YHC grabbed the reigns and took control before this thing went sideways. Did that scare the Pax away? Was there a bribe to post elsewhere? Did some think it was going to be an easy day?? Who knows? 3 Pax showed up and attacked this fine morning with Rucks on.
Warm Up
1 lap around the track
The Thang
This workout was 100% stolen from the Pathfinder website. We had done it once before and it was a smoker, here is how it went down
4 total circuits/ rounds
Circuit x7
10x Squats (alternate ruck front and rear facing)
10x Ruck Overhead press
10x Ruck swing
Lap around the track
Circuit x5
10x Bent over rows
10x Curls
10x Ruck thrusters
10x Ruck sit-ups
Lap around the track
Circuit x3
10x Ruck overhead walking lung
10x Ruck high pull
10x Overhead Ruck triceps extensions
10x Ruck Russian twists
Lap around the track
Circuit x1
10x Ruck burpees
20x Ruck skull crunches
30x (broken up into 15 and 15) Dolly with ruck press
Lap around the track
2 more laps
DONE
YHC for the takeout prayer
Announcements
Ye Old Mole Skinny