Flashdancers
Flashdancers mount up
The Thang
Gather in front of school, try to start a few min early. Mosey to front of middle school begin stretching:
The Warmup (with a focus on count)
- SSH- 15X
- Merkin- 15X
- Moroccan night clubs 15X
- Calf Stretch
- Can opener
- Jimmy Dugan
- Plank
The Thang
- Mosey to wooden benches (wait I am lost), thank you Zin and Schnieder for keeping me on course. Reminiscing with Zin of my first f3 session at this very site he wasn’t to interested in walking down memory lane.
- Partner up- Partner 1 runs around traffic circle, partner 2 does 200 dips and 150 step up on benches.
- Mosey to large parking lot. Starfish time!
- First corner Bobby Hurleys
- Second corner: Merkins
- Third corner: Bomb Jacks
- Fourth corner: LBC’s
- Starfish mouth- Burpees adding 1 for each round
- Mosey to poop shack (palace)
- Air press 20x
- Donkey kicks 20x
- Air Press 20x
- Donkeys kicks 20x
- Air press 20x
- Run back to COT. Each light 10 merkins. Modify after first few lights to every other light.
Announcements
- WTF need volunteers; will be putting together groupings based on 5k times
The Moleskine
Great group today out there pushing it. Very happy to see some new faces out there today. Appreciate the opportunity to Q a this site! So many people out there pushing it everyday inspiring others to push hard. It is amazing that you really do get out of it what you put into it. I have a deep appreciation for those that Q frequently and come up with new ideas to keep thing fresh.
High way to Hell
Ignition starts a short Mosey to the high school.
Warm up, 15 SSH, 15 Imperial walkers, 10 Merkins and some calf stretch.
Head for off campus that was promised most had headlamps.
Get to Champion Forest for the full Mile of 5 Burpees at every light. (Highway to Hell)
Next is Stairway to Heaven!
Exercise at the bottom of the steps up hang a right down steps hang a right. Get back to the bottom of the steps and the next Exercise. 5 more Burpees as we did not have enough, 10 Merkins, 15 low slow squats (no one did them slow), 20 speed skaters.
Mosey on to the next cul-de-sac 7’s Bobby Hurley 1 to big boy 6.
(we did not complete before we need to start the mosey home)
Get to the middles school with about 5 minutes to spare 10 dips 10 derkins make a loop. Repeat but then head for COT show up on time.
Uprange to PWW
I’ve been wanting to try out Prestige World Wide (PWW) in Metro for a while. Sometimes they run the muthaship, so was hoping it was one of those mornings. It was not. So, I posted at 5:30am at the Dowd YMCA uptown this morning.
Here is my recap:
DiCCS
Disclaimer
Opening Mosey
Stretch
Circle back for the Six
Wait for others and do Mary
Cross streets together
Yell “car back”
run on sidewalks
Cross at lights
Wear headlamps
Don’t drop other pax during the workout
Wait for dropped pax to return before counting off and name o rama
That being said, it was a great workout, very tough and challenging. Multiple parking decks and running through South End is awesome. If you want to go to a workout that starts, continues, and finishes like Ice9 at Floater last year, this is your workout. Buckle up and have fun, these guys are fast.
Mad Dog and Zin, don’t go to this workout, your head would explode.
Better late than never?
I’m late with this backblast, it’s from my Q on April 20th at The Appetizer – Tuesdays 1730 at Rea View Elementary. If you haven’t been, you should come check it out and bring your 2.0s, it’s awesome! If you have been, you should do C3PO and High Hat a solid and Q!
So since this is not “hot off the presses,” all the announcements are no longer news.
I hope that you got to experience the trail run on the 21st in preparation for WTF.
The WTF (Waxhaw Trail Fest) is on Saturday May 1st at Walnut Creek Park in Indian Land, SC.
Maybe you happened to participate in Episode 1 of The SOB Wars on the 24th.
Some actual news…
We’re having our next Waxhaw Blood Drive at Five Stones Church (1117 Cuthbertson Rd) on Saturday, June 19 09:00 AM – 01:30 PM.
https://www.redcrossblood.org/give.html/drive-results?order=DATE&range=10&zipSponsor=F3
Also if you’re looking for a ‘local’ non-virtual 5k, I’ll be running in Ablemarle’s 17th Annual Beachblast on May 8th. All are welcome to register and join me. I’ve done it before and it’s a pretty fun course. They’ll have tie-dye race shirts if that’s your thing.
https://runsignup.com/Race/NC/Albemarle/11thAnnualBeachBlast5K?raceRefCode=AIXj2Wwd
Alright so here’s the low-down, it’s lunchtime on the 20th and I go outside to receive my messages (little-to-no cellphone service where I work). I am surprised to see a text message from Bottlecap on behalf of C3PO asking for me to step up and lead that evening’s edition of The Appetizer. I hesitate for a moment, out of fear, but then I say “I’m all in!” I have no idea what I’m going to do and I have only attended The Appetizer once before. Blinded with fear and trepidation, here is what I remember about how it went down.
The pax circles up for the
Disclamer – I am not a professional and was asked to Q just a few hours before launch; don’t sue me, F3, or the school; modify as needed.
Cell Phone – I’ll have mine with some notes, ideas, and a timer; I think Rubbermaid had one too.
CPR – We have a few pax raise their hands (Good work Surge).
Safety – We’re staying on campus but keep your head on a swivel and watch out for cars in the parking lots.
We mosey to back parking lot and circle up for some warm up exercises. I really don’t remember what we did or if my cadence was right.
So the first thang we do I borrowed from Johnny 5:
Run around the school stopping at each corner to do 5 merkins; seemed to be a crowd pleaser the first time. We finish in the back parking lot where we started, do some flutterkicks then recover.
Next we mosey to a parking space for something I borrowed from Rockwell:
Use a timer to do exercises for 1 minute each with a 20 second rest in between.
A few of the exercises we do:
Broad Jumps
Derkins on curb
Seal Claps
Bobby Hurley
Overhead Claps while squating
Toe Taps on curb
Shoulder Taps
Burpees
Somewhere in there we do something we call Hillbilly Walkers; there is probably a proper name for this exercise but I couldn’t think of it. Basically it’s a Hillbilly with forward motion.
Next we mosey to the track, P1 runs a lap, P2 planks and we do a few plank exercises; including something I remember from basic training about watching tv. Switch until all pax runs two laps.
Most of the 2.0s decide to bug out and head over to the swings and playground. That’s okay I was struggling to keep them focused on the mostly stationary exercises.
Next we use the basketball court to do something I borrowed from Scuba:
Line the pax along courtside and do various ‘walks’ across the court.
A few exercises:
Lunges
Billhilly – a backward Hillbilly Walker
Bear Crawls and Crawl Bears
Still have some time left so we call over the 2.0s and we do a brief round of Pax Called Mary.
Times up! Jail break back to COT.
Redacted brought his daughter as the Friendly New Girl. She’s a 2nd degree black belt amoung other notable things, so we named her Roundhouse.
Special thanks to Bottlecap, C3PO, High Hat, and Zinfandel! Thank you pax for letting me lead!
I can’t wait until my 2.0s can join me for the fun on Tuesday and Thursday evenings at 5:30pm. If you can’t make the morning workouts, or just have 2.0s that need expend some energy, come join us at Rea View Elementary on Tuesdays and Cuthbertson Middle School on Thursdays!
SOB WARS Episode 1: The Stone Chicken #CSAUP
A long time ago in a F3 region far, far away…
SOB WARS
Episode I – The Stone Chicken
This event, the first in a series of SOB #CSAUP’s pitting brother against brother, was 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. Pax were instructed to wear red if they “identified” with da Vinci and blue for Stonehenge. Points were assigned to each PAX based on how many components of the #CSAUP they completed. The workout with the most points received the title of world’s greatest AO and was awarded possession of a brand new SOB artifact that captures the spirit of all things #CSAUP and will be utilized in future events. Here’s what went down.
Thang
- 0500: Launch from PetSmart Blakeney and run to Stonehenge (~5 mi), stopping periodically along the way for Mary to collect the six
- Leg 1 Route
- 0600: Join in the first 30 minutes of the normally scheduled Stonehenge bootcamp (Cul de Sac on Q, mostly)
- 0630: Run back to Blakeney (~4 mi), stopping periodically for Mary to collect the six
- Leg 2 Route
- 0730: Join in the last 30 minutes of the da Vinci bootcamp (Strange Brew on Q)
- Coffeeteria
Moleskin
Online chatter for this event was pretty weak, so YHC was worried we were headed for a repeat of South Mountain. Expectations were dropping by the day. But little did YHC know, tons of willing Pax were lurking in the shadows, ready to jump into the fray to help settle the score. At first it was looking really good for Stonehenge and really BAD for dV. Tagalong, Happy Meal, Wingman, Gruden and Tolkien were among the first wave of Pax to arrive, and every last one of them for team Stonehenge. It was nothing but blue shirts in every direction. Plus Tagalong’s beard. Was the 5:00 start time just too much to ask of the da Vinci regulars? Would Stonehenge, the OG, roll over da Vinci like a giant stale bagel?
Slowly but surely, the red tide started to come in. It started as a trickle with Midriff, Point Break and YHC. But then the numbers started to pile up. PJ. Brexit. Softie. HazMat. Doc. Chopper. They CAN wake up early on a Saturday! As we departed the PetSmart parking lot for the first leg of our journey it was looking pretty good for team dV. But none of us knew who would be waiting for us at the Stonehenge AO. Or who would be waiting when we returned to Blakeney. It was way too early to declare victory in this title fight.
On the way to Stonehenge we made a detour behind Community House Middle School and hopped on the Ballantyne District Park trails for a while. Because no route designed by YHC can ever be straightforward. At first War Eagle was confused until YHC explained that the thing we were running on was called a “trail” and the surface we were running on was called “dirt”. We mingled with some deer, who were non-committal about the whole Stonehenge vs da Vinci thing, and then exited at the Morrison Y and continued on our merry way. We stopped 4 times on the way for Mary to regroup, with Pax taking turns calling exercises.
Upon arriving at Stonehenge we were greeted by Cul de Sac, Mighty, Frehleys, Billy Goat and Market Timer, who looked like he had rolled out of bed at that very instant. These reinforcements could definitely help even the score, but how many would continue on, who would throw in the towel, and who would be waiting at Blakeney? It was still anyone’s game at that point. The only certainty was that Tagalong’s pickup bed was our de facto trash bin for empty water bottles. This was unspoken, and understood by all. After some quick hydration, Cul de Sac took the reigns for his 30 20 minute Q. After COP we did a circuit involving scaling a retaining wall, squats and merkins, followed by a relay race. Pax were divided into 2 teams of mostly blue Pax and 2 teams of mostly red Pax. Blue dominated. They won the battle, but would they win the war? With the Pax out of gas and Cul de Sac out of ideas, Might Mite took over for the last few minutes and called a bear crawl, merkin ladder. And just like that, it was time to head back to Blakeney. We said hello to C3PO, T1000 and Johnny5, and goodbye to PJ, Chopper, Tagalong and Happy Meal and ALL of the Stonehenge Pax that had greeted us upon arrival to the Stonehenge AO.
It quickly became clear by the sea of red that the remaining Pax were overwhelmingly team dV. Of the 19 of us at that point, only Wingman, Gruden and Tolkien remained from team Stonehenge. It would take a monumental showing of Stonehenge Pax at Blakeney to make up the point differential. Things were looking good for team dV. We headed back the way we came, stopping at The Brave/Snooze Button AO for Mary. At that point Right Turn, facing a do-or-die #CodeBrown situation decided his best option was to run home, which was closer than Blakeney. We continued on without him, detouring again onto the trails behind Morrison Y, this time in daylight and able to appreciate the natural beauty.
We arrived back at the dV AO at the corner of Blakeney Heath and Ardrey Kell simultaneously with our next Q, Strange Brew, and 3 others: Sweetwater, Olaf and Circuit City. This only added to team da Vinci’s lead. It was at that moment that victory for dV was guaranteed. There were no celebrations to be had, as we knew that after 2.5 hours of work we still had 30 minutes ahead of us. We said so long to Tolkien and Jerry World and headed to the “Lash Studio” shopping center on AK for Brew’s bootcamp. Brew led us through some partnered rock work and wall work, and then we Indian Ran back to Blakeney for some work on the fountain walls. Rousey came up lame during the Indian Run with some cramps but managed to pull himself together and finish.
At COT team da Vinci was declared the winner and awarded possession of a brand spanking new snow shovel flag with an American flag, a CSAUP flag and pink rhinestone letters on the handle spelling “CSAUPS FOREVER” and on the bottom shovel part spelling “F3”, “SOB” “A51” and “WXW”. Why a snow shovel? Because it is the most CSAUP thing we could think of. Snow hasn’t accumulated here in years. The snow shovel flag will make an appearance at CSAUPS in SCLT whenever possible. Look for it at WTF this Saturday! We’ll come up with a good way for another AO to “win” possession in the near future.
Those that completed the entire event ran about 12 miles. For several that is an all-time PR for mileage. Nice work, fellas. Congrats to Midriff on his 2nd CSAUP in as many weeks, with a third to come this weekend (WTF). He has been all in from day 1. What to say about Rousey? The words that come to mind are “boundless energy and enthusiasm”. What a great addition he has been to our region. It was great to host Prince from F3 Alamo (San Antonio). We hope you enjoyed it, Prince! It was also great to have Doc McStuffins out at an event for the first time in a long time. And of course he was the fastest guy out there. Super annoying. Right Turn, we hope you made it home without having to pull a Paper Jam on a sewer grate. It was awesome having Johnny5 and T1000 participate. Keep it up, men.
da Vinci Pax / points
- Midriff / 4
- Soft Pretzel / 4
- Tuck / 4
- Brexit / 4
- Doc McStuffins / 4
- Point Break / 4
- Kirby / 4
- Rousey / 4
- Jerry World / 3
- Paper Jam / 2
- Chopper / 2
- C3PO / 2
- Johnny5 / 2
- T1000 / 2
- Sweetwater / 1
- HazMat / 1
- Olaf / 1
- Circuit City / 1
18 Pax / 49 Points Total
Stonehenge Pax / points
- Wingman / 4
- Gruden / 4
- Tolkien / 3
- Happy Meal / 2
- Tagalong / 2
- Cul de Sac / 1
- Mighty Mite / 1
- Frehleys Comet / 1
- Billy Goat / 1
- Market Timer / 1
10 Pax / 20 Points Total
Neutral Pax / points
- War Eagle / 4
- Marvel / 4
- Prince (F3 Alamo) / 4
- Right Turn / 2
- Strange Brew / 1
5 Pax / 15 Points Total
A big thank you goes out to the planning team (YHC, War Eagle, Cooter2, Mighty Mite, Lex Luthor and Midriff) for helping refine a raw event idea from a #SSAMP (somewhat stupid and mostly pointless) into a true #CSAUP. Thanks to the bootcamp Q’s Cul de Sac and Strange Brew. Thank you to War Eagle and his M for providing the chicken sandwiches and coffee at the end. Thanks Wingy for the tent. Thank you to my M for making the beautiful CSAUP flag. And last but not least, thank you to all of you idiots that trusted us enough to show up and throw yourself into something challenging, different and dumb. You guys made this event what it was.
-TUCK
Show me your “Oh” Face
12 men decided to get their weekend started off at RockZero and may or may not have regretted it. With a virtual shovel flag planted firmly in our minds, a disclaimer was proclaimed, and after giving an extra 30 seconds for O’Tannenbaum to get out of his car, we were off for a full 60 minutes of pain. Here is what may or may not have occurred on the campus of Calvary Church:
Mosey around the parking a little longer than what most pax thought was a reasonable amount of time and circled up for an old school COP:
COP:
- SSH x 30
- 10 burpees OYO
- Imperial Walkers x 27
- 9 burpees OYO
- Low Slow Squat x 24
- 8 burpees OYO
- Mount Climbers x 21
- 7 burpees OYO
- Peter Parkers x 18
- 6 burpees OYO
- Parker Peters x 15
- 5 burpees OYO
- Romanian Dead Lifts x 12 (each leg)
- 4 burpees OYO
- Merkins x 9
- 3 burpees OYO
- Wide Arm Merkins x 6
- 2 burpees OYO
- Diamond Merkins x 3
- 1 burpee OYO
(If you are counting, that is 55 burpees within the COP…for those who participated ahem Geraldo)
Mosey over to the rock pile and grab a lifting rock. Some hesitation in my voice on my response as to what size rock to get as I knew it was going to be a lot of lifting and I’m not one to be overly aggressive. But we went with “lifting” and those who chose to be aggressive paid the price. Circle up in the small lot next to the rock pile for an Earth Week review of the 3 layers of the Earth: The Crust, The Mantle, The Core.
The Crust:
- Curls w/ rock x 20
- Overhead presses w/ rock x 20
- Triceps extension w/ rock x 20
- repeato for a total of 3 rounds
- take a run around the island
The Mantle:
- Squats w rock x 20
- Romanian Dead Lift w/ rock x 20 (10 each leg)
- Calf Raises w/ rock overhead x 20
- repeato for a total of 3 rounds
- take a run around the island
The Core:
- Rock merkins x 20 (rotate which hand is on rock)
- Flutter Press w/ rock x 20
- Extension sit up w/ rock x 20
- repeato for a total of 3 rounds
- take a run around the island
Take our friendly pieces of Earth back to their resting place and mosey over to the long parking lot along Hwy 51 for a modified Beast. Typical Beast is 6 exercises x 6 repetitions x 6 rounds. We lined up at the first island leaving 7 more islands to go visit, so we had to modify. 6 repetitions at the first 6 islands and then 6 burpees at the final island.
- round 1 – Merkins
- round 2 – Jump Squats
- round 3 – LBC
- round 4 – Carolina Dry Docks (Dry Humps according to BLC)
As we ran out of clock we had to cut the modified Beast short and head back to launch as the time read 0800. That was our story for the day and we’re sticking to it.
Ye Naked Moleskinith:
Ah the morning started out with the typical jabs at YHC about if I even know what a bootcamp is anymore and that this must be the easy day at RockZero. Being that I’ve been on IR my running is extremely limited, so I was forced to doing a strict bootcamp with minimal running. Hops would have been proud as we totaled less than 2.25 miles on the day. The jabs about being an easy day from Cheese Curd quickly went away when we realized we were doing a burpee ladder at the COP. A crowd pleaser as always. Lot of griping commenced. Lot of extra squats from Geraldo commenced as he apparently has a strict no burpee rule now. It is also known now that my squat pivot may be the best there ever was: quick, clean, staring into the eyes of the pax. There may or may not have been some miscounting here and there as my brain and body were already turning to mush.
Lot of gripes, grumbles, and modifications made during the rock use portion of the day. But the worst was both seeing and hearing Cheese Curd’s Oh Face. I don’t know what he was doing to that rock of his, but I suggest nobody ever use that one again. We learned way too much about the intimacies at the House of Curds. Really glad nobody brought a 2.o today. O’Tannebaum is looking to hire an assistant to do his repetition counting for him. Runstopper was so excited for merkins he started before I even finished explaining the rest of the exercises. Beetlejuice removed his hat for a moment revealing a big mop of hair under there that impressed many pax. Glad he made the move to a bootcamp today leaving High Tide in the parking lot all by himself with his gear and eventually just leaving and going home.
With the modified Beast, we added an additional 24 burpees to the count which came out to a daily total of 79. I was hoping for a nice round 100, but today wasn’t the day. We’ll save it for Memorial Day weekend. Mr. Magoo was showing off his speed between islands putting us all to shame. I was so thirsty on the final two rounds I could barely talk. Dominoes and beer the night before may not have been the best idea.
Solid work by everyone. Great group today and I was happy to be back at RockZero. I will try to start getting back more often. I get too wrapped up in the running sometimes because it’s my comfort zone, but I need to shake it up with more bootcamps. Thanks for sticking with me today fellas.
-Pro
Announcements:
- F3 GrowRuck is coming on August 6th – – if you’ve never done one, this is a great one to do. Lots of training opportunities for it. See Slack for details.
Hack A Thon
For those of you who may not know, there is a nasty bug going around that is not COVID 19 and is a wonderful stomach bug. Bread Bowl somehow contracted this noravirus and was losing his lunch from Monday to Wednesday. I was supposed to Q Watchtower on Tuesday but with Breadbowl being sick, Rudy and I flipped days to ensure we stayed away from the PAX with some nasty bug. Come to find out, the virus visited one of my employees this week as well as the Chastain household this past week. I was hoping to be able to get a good nights sleep but Swamp drew a 9:45 game last night in Rock Hill so we ended up getting home at midnight and it felt like a bad hangover when I woke up this morning, not to mention my shoulder being sore from the Covid shot. What to do when you feel terrible and your shoulder hurts, upper body day. Six Pax showed up along with 2 WTF trainers for some tennis arm work.
The Thang
Mosey out to the tennis court parking lot – Twinkle Toes and Carbload got into a Big D contest sprinting the quarter of a mile. The winner was tough to say as the rest of us actually moseyed.
- Side Straddle Hop X20
- Imperial Walkers X20
- Plank Jacks X20
- Maintain Climbers X 20
- Runners Stretch
Mosey to the adjacent parking lot for an excruciating 8 trees of pain
- Alternate 15 Mike Tysons and 15 Air Donkey Kicks
- The shoulders are on fire by around tree six with everyone trying to bear through the pain
- Everyone made it through but the mumble chatter was silent.
Mosey up the gravel road till be hit the rock pile by the playground.
- Hundreds for some fun
- 100 Curls, Squats and Triceps
- The kicker, after 25 reps run to the playground and perform 10 supines on random piece of equipment
- 300 Reps in total, 12 trips to the playground and 120 Supines
- Finish with some decline plank while we wait for the six. He couldn’t move fast enough with everyone’s shoulders burning
Grab the deck of cards and head to the pond for some Card-isides
- Pull a card, do the exercise and run to the first tree
- Repeat increasing the number of trees each round that you run to.
- We got to do some side squats, diamond merkins, lunges, calf raises, backward run, bear crawl, and plank jacks
- Twinkle was not getting a hard enough workout so he decided to add a burpee at each tree.
- Finish with a full lap around the pond
- Head back to COT – 3.3 miles in total for the journey
Closing: Each morning that I wake up for a work out, I read a chapter of the bible. It is a great way to start the day, learning, gaining wisdom and lets face it, we all are sitting for 10 minutes before we go to a workout. This morning was Proverbs 8, We get to be daily in his delight, rejoicing before him. Each day, we end with a prayer, rejoicing the workout is over but also rejoicing in the gift we have been given. Go forth, lead, be the light, and we all try to be better each day. I appreciate the PAX and miss the friendships when having to sit at home. Thank you for always being there to sharpen each other.
Announcements
WTF this next Saturday, May 1.
Convergence at Black Hawk for the sane who are not participating.
The Proving Ground Preblast
The Arsenal Proving Ground
WHERE: The Arsenal, Indian Land Elementary. 521 South, right on Doby’s Bridge, first left into the school parking lot.
WHEN: The last Thursday of every month at 0530, beginning this Thursday – 4/29/2021
WHAT: The Proving Ground is a gear workout that will allow PAX to really push themselves in a simple and flexible format.
PAX bring whatever gear they might have from their home, garage, workplace, neighbor’s yard, trainyard, boatyard, etc. Between some of Arsenal’s regulars we’ll have sandbags, rucks and ruck plates, plyo boxes, kettle bells, dumb bells, bars, and more. When the eagerly awaited return of Fire Hazard happens, we’ll be sure to have some whale parts to throw in the mix as well. If you have more and want to bring it, great! If you don’t but want to come, great! IT IS NOT NECESSARY TO BRING ANYTHING TO JOIN THE PROVING GROUND. We should be able to have more gear than PAX. The gear will be positioned in stations in the parking lot. A half mile warmup lap to get the blood flowing and add some Strava fuel. Turn on the good jams and start the workout.
THE THANG:
- PAX will rotate in an unorderly fashion between stations every minute for 5 minutes.
- At each station PAX will spend a minute using the gear at their station to do whatever exercise they see fit. A list of exercises can be provided for PAX with no imagination, like YHC.
- After 5 minutes and 5 stations PAX take a lap around the parking lot.
- Rinse and repeat until time.
The concept came from a recent Q by Atlas which received great feedback. Soft Pretzel came up with the idea to make it a regular thing for the AO and here we are. Looking forward to seeing you for some good 1st and 2nd F!
SYITG,
Brexit
Saturday’s are for….Coffeteria?
13 guys at Commitment – 10 for the bootcamp and 3 mother ruckers. 1 FNG so I attempted to scare him by offering to show him my DiCCS.
WARM UP
Mosey to the school, quick audible for a longer run and mosey around the cul de sac and then up to the school. Circle up for Jimmy Duggans to catch our breath.
Short mosey to the paved hill for 50 crawl bears on your own.
Mosey to the bus lot.
THE THANG
I asked J Woww the most important question he would be asked all day. So important that I got down on one knee to ask it but left him absolutely no context. “JWoww, mini or full?”. To my surprise, he answered mini. (I thought he was loose experienced enough to take a full one). Mini Murph it was. Partner up. Partners split 150 Merkins and 200 Squats (as opposed to the full of 200 Merkins and 300 squats) while one partner runs across the parking lot to do 10 pull ups. I somewhat stole this idea from JWoww on his last Q as he had us doing pull ups and I was sore for 3 days after.
Mosey to front of the school for “four corner” sprints. 50% run one straight away. 70% the next. All you got the 3rd, and walk/recovery jog the 4th. I told the group we would do this twice. I asked after the second one if anyone wanted to do it again. Both Popeye and Mad Dog wanted a third. After the third I asked if anyone wanted to do it again. Popeye decided he did so we did a 4th one. I asked again and the pax figured out a way to shut Popeye up.
Partner up groups of 3 for Grinder (learned that at Q school). Here’s what the three partners would do in rotation:
- Split 50 Turkish Get Ups, 100 Sister Mary Katherines (2 is 1), and 200 Speed Skaters (2 is 1).
- Runner
- Chest Press and Row round 1. Curls and triceps round 2. Keep alternating until we are done with the leg heavy reps.
Rocks up. 10 minutes left and I’m out of wienkie. 10 Aussie Burpees a minute for 5 minutes. Thank you Bottle cap who provided the timer.
Split up gazelles and Clydesdales for a race to the cul de sac. Clydesdales got a 3 “tree” lead. We needed every bit of it. Thanks to Popeye for some phenomenal offensive line blocking, we tied. So instead of one group doing burpees….we all did Mary. 20 Gas Pumpers followed by 20 LBC’s.
Less than a minute so all you got back to COT.
MOLESKIN
- Another great group at Commitment.
- Welcome Dead Head who gets his name by way of being a pilot for United (and your based out of Charlotte???). Paul was brought out by his neighbor bottle cap and gave it all he had today. I thought there was a couple almost melot spills, but he held it in. Great job on the last sprint.
- Tanyatine (Tonyatine?) out there expounding about the proper way to do speed skaters again. I think he is trying to make a move to get deputized by the form police.
- Bottle Cap wondering what was beneath all of Ghosted’s clothing today (weird). He suspected he was covering up a rock hard physic and he cant wait to see what Ghosted looks like in summer time clothing (again, weird). You will always be Steve to me Ghosted.
- Good to see Deep Dish finding ways to stay active and a part of the group even with his injuries. Great Job Turn Buckle and Jingles getting him out.
- Freon scared me at the end complaining about his heart beating. I was there and waiting with freshly brushed teeth in case he dropped. Good push on the final run and it was good getting to know you at Coffeteria.
- Speaking of Coffeteria, we had one of our larger showings today. I enjoy getting together with all three workouts afterwards and hearing how tough the other workouts were, how the week was, and having some deeper conversation. Who am I kidding, I like hearing the locker room joking and ball busting that goes on at Coffeteria. Some highlights:
- Popeye letting us know he likes his coffee California girl style – blonde, sweet, and artificial.
- A small amount of finance channel talk at one end. Bit Coin apparently way down this week has a few feeling kicked in the gut.
- Xerox arrived wrapped in a towel like an old lady.
- Ghosted wondering why we don’t do 1 Q per month challenge every month.
- People still talking about Dough Boy’s Ralph episode from Commitment like 6 weeks ago.
- And so much more…
ANNOUNCEMENTS
- WTF sponsored by WTH
- Blood Drive is June 19th
Show Up, Get Better and Give Back – 2.0 Edition
My little men have been posting at workouts over the last year or two based on 2.0 friendly workouts. Over the last few months, both the Tuesday and Thursday workouts are a big hit with my kids. The participate most the time and my daughter enjoys the SSH during the warm up.
We always talk about why we attend these workouts and discuss why it’s so much bigger than the bootcamps. Now they ask me to attend, volunteer to come to downtown cleanup and have been throwing out ideas of things they might do different at a workout.
The fellas all do a great job just greeting the kids, encouraging the kids, challenging them to call an exercise and even count in cadence. It can be very intimidating for a lot of us but through doing we get better. Now imagine being a little kid…
Then I see the confidence and the poise Speedbump has on a Wand I set my eyes on a new challenge for my kids. I planned to give them more of a runway but no better time than to jump into the foxhole with a Q opening.
The date was set. They brought some ideas to the table. We cleaned them up as a group. The divided who did what and we were a go…
THE THANG
DiCCS!! They got a good snicker out of this regardless of spelling. That’s time and we are off.
Mosey to the front of the school and circle up:
• Side Straddle Hop
• Moroccan Night Club
• Plank
• Merkins
• Calf Stretch
• Runners Pose and RECOVER!
Connor called Paula Abdul – Up 2 cones, Back 1 cone – 2 Rounds. Exercises written on the cones! Only got through about 1 round and the tail was running a bit long. Recover.
Caleb asked us to mosey to the stairs for a cycle:
• Bottom of the stairs – 10 squats
• Bunny hop up the stairs
• 10 donkey kicks on the wall
• Run down, 10 merkins at the corner
• 3 rounds – LETS GO!
Connor is back up and it’s time to mosey to the Grass!!
• Circle up for a fire drill!
• High knees or run-in place
• When they yell FIRE, drop down for a burpee
• The boys handled this along with all 6 girls.
Time to mosey back to the cars where we planned a little surprise. I pulled out a bucket full of ice water, paper airplanes and a makeshift dice. Boys called it:
• Break into family groups.
• Each group will Roll the dice for an exercise that everyone will complete.
• Meanwhile Dads and kids will take turns in a paper airplane contest!
• Longest throw wins, loser gets ice cold water dumped on head!
We got through the group at least once and then the kids went round for round with the airplanes. The dads flipped the exercise dice for 4 minutes until time ran out. And that’s a wrap!
MOLESKIN
It was a success and some of the kids left way more soaked than I’m sure the parents wanted/expected. All in all everyone was all smiles and I know my boys were so happy for it to be over.
They were really nervous but powered through after we did a few practices. I wasn’t sure exactly how they would do but I know they all the exercises and it’s just a matter of putting it all together.
After dinner we sat down and I quasi-interviewed after the dust settled to see how they felt. They both were elated overall but when I asked if they knew the importance of everyone sort of pitching in to make these workouts happen. Both shared it’s more difficult than they had imagined but like chores it’s fair to spread it across the families. So very true…
Lastly, in my travels several regions I have been to don’t close with a prayer but maybe a call to action. I know a few guys have read speeches or motivational words but I’ve missed those Qs. I actually called Posse to find out what the F3 protocol was. I didn’t think we had anything required but I respect the process. No requirements…
I started searching for a poem that was from a dad to his children. I’m really proud of the dads posting with their kiddos and wanted something that spoke to them directly. I know for a fact my kids will remember days like this when they are older and I wanted to put a period at the end sentence of my kids first co-Q with something special. Here it is:
From Dad by Richard Burge
I never thought I could love someone
The way that I love you (two).
I’m completely fascinated
With everything you (kids) do.
I don’t regret a moment with (either of) you,
Whether good or bad.
You have made my life complete,
The best life a guy could have.
You might not ever notice
Everything I do,
But everything I’m doing
Is for no one else but you (two).
My goal in life is simple.
It’s to be your fathers first.
To protect, defend, and love you
(Even) When you are at your worst.
I know when you grow older
You won’t want me (as much) anymore.
If you ever need me, though,
I’ll be waiting at the door.
Promise you will come to me
With any problem that you have.
I’ll always be right here for you.
I love you both! Love, Dad
I got a little weak in the voice saying it in the group with my kids next to me. I certainly won’t forget it and the boys asked me to read it again before bed. Mission accomplished.
How will make memories with your kids? When will your kids post for the first time? When will you ask “when do you want to Q?” and not “do you want to Q?”. Time to set new mini goals with your children. Not chores but something challenging to strive for. Not just a team sport activity, those are great too, but a new obstacle for them to tackle with you by their side.
Cheers fellas!